Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS or 10:00 CAP
**need PVC, empty barbell, and 2 light DBs**
200m Run
10 PVC Pass Throughs
8 PVC Overhead Squats (1st set; empty/light barbell in sets 2 and 3)
6 Up-Downs
6 DB Deadlifts
6 DB Curl To Press
6 Scap Pull ups (1st set; Jumping pull ups 2nd set; Pull ups 3rd set)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
17 minute HARD TIME CAP
Workout
Metcon (Time)
FOR TIME
12-9-6
Pull-Ups
DB Devil’s Press (50/35)|(35/20)
DB Suitcase Lunges*
*L+R = 1-Rep
(Score is Time) – 12 minute HARD TIME CAP (one second penalty for every rep not completed)
PU Option 1: Jumping PU
PU Option 2: Ring Rows
Rx+= bar muscle ups