Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
50ft Bear Crawl (25ft/25ft)
10 Plate Deadlifts (25/15)|(15/10)
10 Scap Push-Up
5 Inchworm + Push-Up
:20 Tuck Hold
Into…
2-3 ROUNDS (Time Permitting)
5 Slow Push-Ups
20 Russian Twists
10 Plate G2OH (25/15)|(15/10)
10 Up-Downs
Workout
Metcon (AMRAP – Reps)
8 SETS (:20 ON/ :10 OFF)
MOVT 1 – Plate G2OH (25/15)|(15/10)
MOVT 2 – Push-Ups
MOVT 3 – Plate Russian Twists (25/15)|(15/10) *each tap = 1 rep
MOVT 4 – Up-Downs
1 SET = MOVT 1 to MOVT 4.
-No Additional Rest b/t Sets-
(Score is Total Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
ON A 3:00 RUNNING CLOCK…
Perform mobility/ foam rolling on the upper body.
-Into-
ON A 3:00 RUNNING CLOCK…
Perform mobility/ foam rolling on the lower body.
(No Measure)