Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EVERY 2:00 FOR 4 SETS
:30 Max Up-Downs
5 Slow Barbell Jefferson Curls
5/5 SA Ring Rows
5 Scap Pull-Ups
5 Strict Knee Raises
In the remainder of time perform some sort of mobility. Preferred are Cat Cow, Groiners, Bootstraps, Moose Antlers, or some sort of Banded Mobility.
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 5 TNG Deadlifts (AHAP)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
(Score is Total Reps)-
This is a long one, so making sure you can hit the same number roughly at the same time becomes the challenge. Make sure you can take advantage of any earned rest before we take on the next minute.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Back + Hamstrings
(No Measure)