Crossfit Lillington – CrossFit
Warm-up (No Measure)
AMRAP X 6 MINUTES
0:00-3:00
10 Air Squats
10 Box Step-ups
:30 Single Unders
25’ Tip Toe Walk
3:00-6:00
10 Single DB Front Squats
10 Alt Single DB Suitcase Step-ups
:30 High Jump Singles / Double Unders / Double Under Attempts
25’ Heel Walk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
8 DB Front Squats (50/35)|(35/20)
8 DB Alt. Suitcase Step-Ups (24/20)
40 Double Unders
-Rest 2:00-
AMRAP x 6 MINUTES
6 DB Front Squats
6 DB Alt. Suitcase Step-Ups
40 Double Unders
-Rest 1:00-
AMRAP x 4 MINUTES
4 DB Front Squats
4 DB Alt. Suitcase Step-Ups
40 Double Unders
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Ghost 31 (Time)
Ghost 31
4 rounds for time
800 m run
3 burpee pulls ups
18 box jumps 24/20
22 walking lunges