Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK..
2 ROUNDS
:30 Single Unders / High Jump Single Unders / Double Unders
5/5 Cossack Squats
:30 Squat Hold
1 ROUND
15 Air Squats
5 Inchworms
10 Scap Pull-Ups
:20 Kipping Swings
Workout
Metcon (Calories)
Partner WOD
FOR Calories
Partner 1
200-160-120-80-40
Double Unders*
50-50-50-50-50
Air Squats
25-25-25-25-25
Chest to Bar Pull-Ups (Rx+) / Pull-Ups (Rx)
Partner 2
Row for Calories
Switch partners as needed; score is calories on the rower
(Score is Calories on Rower)
Post Workout Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice/Play with HS Walk + HS Hold
Suggested Drills…
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold
(No Measure)