Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 sec each:
PVC Good Mornings
Pass Throughs
Trunk Twists
Wide Legged Inch Worms with Push Up
Peaks and Valleys
Leg Swings Front to Back
Leg Swings Side to Side
Arm Swings
Warm-up
With an Empty Barbell or PVC
3 Rounds:
5 RDLs
5 Hang Cleans
5 Front Squats
5 Hang Squat Cleans (Below the Knee)
5 Floor Press with a 3 sec pause at the bottom
Workout
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Optional Finisher
COMBUSTION (Time)
FOR TIME*
400m Run
30 Pull-Ups
30 Box Crawl Overs (30/24)|(24/20)
800m Run
15 Box Crawl Overs
15 Pull-Ups
*If you have a 20lb vest, wear it.
(Score is Time)
CrossFit Littles will be doing a variation of this workout. Join in – if you can!
CrossFit Littles
Metcon (Time)
200m Run
30 ring rows or jumping pull ups
30 box crawl overs (20)
400m run
15 box crawl overs
15 ring rows or jumping pull ups