Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2-3 SETS (5:00 Cap…)
5/5 Clam Shells
10 Bootstrappers
10 Alt. Groiners
10 Tempo Air Squats (Barbell Front Squat Optional) (2121)
-Quick Rest & Repeat-
Strength
Metcon (Weight)
3×7-10
Tempo Front Squat (32X1)
*Weight stays Light-Moderate.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2000/1600m Row
100 Box Jump Overs (20)
50 Front Squats (95/65)|(65/45)
(Score is Time)
KG BB: (42.5/30)|(30/20)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
1500/1000m Row
100 Box Jump Overs (20)
50 Front Squats (95/65)|(65/45)
*P1 works while P2 rests. Switch every 250m on the row. Split the Jumps and Squats as needed.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Jessica’s Fab 40 Workout 2022 (Time)
FOR TIME:
40 Jumping Pull ups
**40 DUBs/Singles
40 Walking Lunges
**40 DUBs/Singles
40 Up Downs
**40 DUBs/Singles
40 Deadlifts (95/65)
**40 DUBs/Singles
40 Air Squats
**40 DUBs/Singles
40 Hang Power Cleans (95/65)
**40 DUBs/Singles
40 Sit ups
**40 DUBs/Singles
40 Push Jerks (95/65)
**40 DUBs/Singles
40 Box Jumps (24/20)
**40 DUBs/Singles
40 RKBS (53/35)
**40 DUBs/Singles