Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
Into
AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats
Strength
Metcon (Weight)
3 SETS
5 weighted Pull-Ups *
3 Slow Wall Walks
*Option to do tempo strict pull ups 3-1-1-1 or ring rows and perform without weight
Workout
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats