Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10/8 Cal Row (EZ-Mod Pace)
8 Box Step Ups
6/6 Push-Up Plank Shoulder Taps
into…
AMRAP x 4 MINUTES
10/8 Cal Row (Mod- Fast Pace)
8 Box Jumps
6/6 SA DB Bent Over Row
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
7 Box Jumps (30/24)|(24/20)
14 No Push-Up Renegade Row (Athlete Choice)*
21/18 Cal Row
Split reps of Box Jumps and Renegade Rows however you’d like. Partner not completing Box Jumps will hold the DBs in farmer hold. Partner not completing Renegade Rows will hold a plank. One partner works at a time on the calorie row (while other partner rests).
*L+R = 1 Rep
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon (Weight)
3 SETS
25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)
1:00 Single DB Weighted Hollow Hold
-Rest 1:00 b/t Sets-
*On the 3rd Set, perform Max Single DB Floor Press into Max Single DB Weighted Hollow Hold.
(Score is Weight)
CrossFit Littles
Metcon (AMRAP – Rounds)
AMRAP x 15 MINUTES
5 deadlifts
10 push-ups
15 air squats