Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
CHIPPER STYLE WARM-UP
:30 Row (Arms Only)
10 Air Squats
10 Box Step Ups
:30 Row (Legs Only)
8 Jumping Squats
8 Lateral Step Overs
:45 Row (Half Stroke)
6 Alt. Curtsy Lunges
6 Box Jumps
1:00 Row (Full Stroke)
Athlete Note for Today:
Focus today is Sprinting. Athletes should be moving fast on the Box movements to give themselves more time for the Row at the end of the interval.
Workout
Metcon (1 Rounds for calories)
5 SETS
ON A 3:30 RUNNING CLOCK…
16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Cals)
KG DB: (15/10)|(10/7.5)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
10-15 Rower Pike-Ups or Tuck-Ups
2:00 Recovery Row (Nasal Breathing Only)
-Rest 1:00 b/t Sets-
(No Measure)