Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Into…
2 ROUNDS
:30 Single Unders
12 BB Good Morning + L/R elbow punches
10 Scap Pull-Ups
8 BB Strict Press
:30 Ankle Stretches
Into…
100m Run
2 ROUNDS
:30 Double Unders/Attempts
8 Kip Swings (rd 1)/8 Toes to Bar/Attempts (rd 2)
6 BB Clean and Jerks
Into…
10:00 running clock to build to clean and jerk workout weight.
Workout
Eva Strong (Time)
In teams of 2:
5 Rounds for Time –
24 Double Unders (each partner completes before moving to TTB)
19 TTB (can split in any way)
2 Clean and Jerks 205/135# (each partner completes one)
400 meter run together
Optional Finisher
Metcon (No Measure)
4 SETS
20 Hollow Body Rocks
1:00 Side Plank*
-Rest 1:00 b/t Sets-
*Alt. Sides each Set.
(No Measure)