Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 – :20 Mountain Climbers + :20 plate Deadlift
Min 2 – :20. Plate OH Press + :20 Lunges
Min 3 – :20 Bootstrappers + :20 Sit-Ups
Workout
Metcon (AMRAP – Reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – plate G2OH (25/15)|(15/10)
TABATA 3 – plate Alt. Lunges*
TABATA 4 – plate Russian Twists**
TABATA 5 – Up-Downs
*Plate held in a Bear Hug, L+R = 1-Rep
**L+R = 1 Rep
-No additional rest b/t Tabatas-
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Hamstrings + Lats
(No Measure)