Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
On 9 minute clock:
2 SETS
:30 Single Unders
8 Strict Sit-Ups (no arms)
8 Scap Pull-Ups
8 Kip Swings
8 Strict Knee Raises
Into…
3 SETS
:30 Single/Double Unders
8 Sit-Ups
8 Single Plate Deadlifts
8 Single Plate Curl to Press
8 Up-Downs
Workout
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
12 minute time cap
Workout
Metcon (Time)
FOR TIME
20 Burpees
Immediately Into…
2-4-6-8-10-12-14-16-18-20
Plate G2OH (25/15)|(15/10)
10-9-8-7-6-5-4-3-2-1
Hanging Knee Raises
Immediately Into…
20 Burpees
(Score is TIme)
Rx+= toes to bar for hanging knee raises
12 minute time cap. One second penalty beyond 12 minutes for each rep not completed.
Ex: In 12 minutes, got through all 20 Plate G2OH – score is 12:21 to account for one Hanging Knee Raise and 20 Burpees not completed.
Finisher
Metcon (AMRAP – Reps)
“TABATA”
8 SETS (20 ON/:10 OFF)
MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)
MOVT 2 – DB Flutter Kicks
L+R= 1 Rep for both movements
-No Additional Rest b/t MOVT or Sets-
*1 SET = MOVT 1 + MOVT 2.
(Score is Reps)