Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
6 Push-Up to Pike
6/6 Moose Antlers
6 Cat Cows
6/6 Alt. Groiners
2 Sets
6/6 DB Arnold Press
6/6 DB Crossbody Deadlifts
6/6 SA DB Bent Over Row
6/6 SA DB Upright Rows
2 Sets
6 Wall Ball Cossack Squats
6 Wall Ball Hang to Overhead
6 Wall Ball Lunges
6 Wall Ball Glute Bridges
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
6 DB Deadlifts (50/35)|(35/20)
8 Wall Ball G2OH (20/14)|(14/10)
8 Alt. Lunges
-Rest 2:00-
AMRAP x 6 MINUTES
6 DB ‘No Push-Up’ Renegade Rows*
8 Wall Ball G2OH
10 Burpees
-Rest 2:00-
AMRAP x 8 MINUTES
6 DB Up-Downs
8 Wall Ball G2OH
12/10 Cal Row
*1 Rep = Row L / Row R
(Score is Rounds + Reps)
Fittest Goal: 5+ rounds per AMRAP
All Goal: 4+ rounds per AMRAP
**You’ll feel the muscle fatigue early on with this one. Settle in to a good pace and use that rest!
Cool Down
Warm-up (No Measure)
FOR RECOVERY
400m Nasal Breathing Only Recovery Walk
1:00 Samson Stretch (R)
1:00 Samson Stretch (L)
(No Measure)