Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
8 Behind the Neck Press
:20 Overhead Hold
6 Up-Down Step-Ups
:20 Tall Plank
8 Tuck-Ups
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS
Build to a Heavy Complex…
1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat
*Start Moderate & Build to Heavy.
(Score is Weight)
Workout
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
Burpees can be lateral or bar facing.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
1 Power Snatch (95/65)*
2 Burpee Box Jumps (24/20)
4 Handstand Push-Ups
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press