Crossfit Lillington – CrossFit
Focus on making appropriate jumps in loading for the Strength to complete all 10 reps each attempt. In the workout, athletes need to set a pace to allow themselves to go nonstop the whole 10 minutes! Let’s see whatcha got!
Warm-up
Warm-up (No Measure)
1 ROUND
10 Jumping Jacks
10 Scap Pull-Ups
10 Air Squats
Into
1 ROUND
8 Toe Touch Jumping Jacks
8 Tuck Ups
8 Jumping Squats
Into
1 ROUND
6 Up-Downs
6 Kip Swings
6 Front Squat + 6 Strict Press
Strength
Thruster (3 Attempts at a 10-Rep)
ON A 15:00 RUNNING CLOCK…
(Score is Heaviest Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters (135/95)|(95/65)
10 Up Downs Over Bar
(Score is Rounds + Reps)
Fittest Goal: 5-6+ Rounds
All Goal: 4+ Rounds
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back / Shoulders
2:30 Lat Distraction (R)
2:30 Lat Distraction (L)
(No Measure)