Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod-Hard Pace
MIN 2 – 8 Push-Up to Pike + Max Plank Hold
MIN 3 – :45 Fast Up-Downs
MIN 4 – 16 Hollow Rocks + Max Hollow Hold
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Workout Focus – GRIND
On the row – focus on a straight chain. Just like if you were chopping wood, hit ONE specific spot to split it. Keep the chain between the two bolts on the Concept 2 Rower.
Post-Workout Strength
Bench Press (10-10-10*)
*Start Moderate, build to Heavy
(Score is Weight)