Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Plate Deadlift (25/15) | (15/10)
20 Alt. Plank Hip Taps
:30 Cardio Choice (EZ-MOD)
INTO…
AMRAP x 4 MINUTES
10 Plate Ground To Overhead
20 Banded Pull-Aparts
:30 Cardio Choice (MOD-HARD)
Workout
Metcon (1 Rounds for calories)
EMOM x 25 MINUTES
MIN 1 – :45 Plate G2OH (25/15)|(15/10)
MIN 2 – :45 Russian Twists*
MIN 3&4 – Max Cal Cardio Choice
MIN 5 – Walking Rest
(Score is Lowest Cals)
*FITTEST GOAL* → G2OH and Russian Twists should be done Fast and Unbroken for athletes in this category.
Bike- 28-35
Row- 35-40
Ski- 28-32
Athletes in this category should work on pacing strategies, aim to add 1-2 Calories ea. Round while staying in or above the Goal Calorie range.
*GROUP GOAL* → All athletes should aim to do G2OH and Russian Twists at a steady pace in 1-2 Sets.
Bike- 24-30
Row- 24-30
Ski- 22-26
Athletes in this category can bounce from machine to machine to spice up this workout and keep it fun! If athletes stay on the same machine the goal is to stay consistent and in the Calorie ranges.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Single Arm Banded Distraction (R)
1:00 Single Arm Banded Distraction (L)
1:00 Hanging Partner Shoulder Stretch
2:00 Foam Roll Lats
(No Measure)