Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Bike @ Mod Pace*
MIN 2 – 10 Slow Bootstraps
MIN 3 – :45 Wall Ball Front Squats**
MIN 4 – 10 Slow Push-Up to Pike
MIN 5 – :45 Up-Downs
*Increase to Hard Pace on Second Round
**Switch to Wall Ball Thrusters on Second Round
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
15 minute HARD TIME CAP for class. Put information in notes for reps completed at the 15 minute mark.
Finisher
Karen Finisher (Time)
FOUR TOTAL ROUNDS
(time of slowest round recorded):
25 Air Squats
12/10 Bike Cals
1:00 between rounds
Rx+ = 30 Wall Balls (20/14)
12/10 Bike Cals
Score is slowest round completed
15 minute HARD TIME CAP; scale the rounds to three rounds, if needed.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)