Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
2 Sets
100m Run
8 Bootstraps
8 Cossack Squats
8 Push-Up to Pike
2 Sets
100m Run
8 Med Ball Squats
8 DB Strict Press
8 Alt. V-Ups
2 Sets
100m Run
8 Med Ball Thrusters
8 Pike Push-Ups
8 V-Ups
Strength
Back Squat (3-3-3-3*)
20:00 clock:
*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES
7 Handstand Push-Ups*
21 Wall Balls (20/14)
35 Sit-Ups
400m Run
*Strict Preferred=Rx+
(Score is Rounds + Reps)
Fittest Goal: 4+ rounds
All Goal: 3+ rounds
Get ready to embrace the shoulder fatigue 🙂
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press