Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
ON A 7:00 MINUTE CLOCK
1:30 Row (MOD PACE)
Into…
2 ROUNDS
10 Bootstraps
10 Alt. Cossack Squats
10 Push-Up to Pike
Into…
2 ROUNDS
6 Lunge + Lunge + Air Squat
6 Wall Ball G2O
30 Crossbody Mountain Climbers
Into…
1:30 Row (HARD PACE)
Strength
Back Squat (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep)
(Score is Weight)
Week 1 of 9
Workout
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
Max Cal Row*
-Immediately Into-
AMRAP x 5 MINUTES*
15 Wall Ball G2OH (20/14)|(14/10)
10 Wall Ball Front Squats
5 Jumping Air Squats
*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.
(Score is Total Reps of Calories PLUS AMRAP Reps)
*FITTEST GOAL* → 95+ Cals for the guys and 80+ cals for the ladies. For our AMRAP we are looking at 6-7+ Rounds on the day. Look to be able to make smooth and very quick transitions between movements.
*GROUP GOAL* → All athletes should be looking to get 75+ Cals for guys and 60+ Cals for the ladies. For our AMRAP today we are looking at 4.5 – 5.5+ Rounds on the day. Should be able to stay smooth through the movements, but with slight deep breath pauses as each Round and Rep progresses.
Optional Finisher
Metcon (No Measure)
2 SETS
:45 Side Plank (L)
:45 Side Plank (R)
1:00 Plank
-Rest As Needed b/t Sets-
(No Measure)