Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Bike
10 Groiners + Twist
10 PVC Pass Through
10 PVC Back Squat*
*Perform 8 PVC OHS in the 2nd Round
Strength
Overhead Squat (Moderate 5-Rep)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Overhead Squat
*Bar comes from the Ground or Rack.
(Score is weight)
-No additional rest between parts – go right into Thruster weightlifting
Thruster (Moderate 5-Rep)
ON A 12:00 MINUTE RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Thruster
*Bar comes from the Ground.
(Score is weight)
Workout
Ten Minute Pain Cave (Time)
3 ROUNDS FOR TIME
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
-Time Cap 10:00-
(Score is Time)
KG BB: (42.5/30)|(30/20)