Crossfit Lillington – CrossFit
35 MINUTE HARD TIME CAP TODAY!
***Here are some options for today’s workout. Reminder: there is no right or wrong way to take this one on. Also, athletes are not locked in on their decision. This can be very fluid!
WORKOUT OPTIONS
***Option 1***
5 ROUNDS
40 Russian KB Swing
30 Sit-Ups
20/16 Cal Bike
3 Rope Climbs
***Option 2***
5 ROUNDS
30 Sit-Ups
3 Rope Climbs
Into…
5 ROUNDS
40 Russian KB Swings
20/16 Cal Bike
***Option 3***
50/40 Cal Bike
Into..
5 ROUNDS
15 Sit-Ups
40 Russian KB Swings
15 Sit-Ups
3 Rope Climbs
Into…
50/40 Cal Bike
This is a long sweaty haul for our athletes today. Don’t be afraid to make some rep adjustments if needed.
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
:30 Bike @ Moderate Pace
4 KB Deadlifts
4 KB High Pulls
4 Tuck-Ups
Into…
AMRAP x 4 MINUTES
:30 Bike @ Hard Pace
4 Russian KB Swings
4 Mixed Grip Ring Rows
4 V-Ups
Workout
Metcon (Time)
35 MINUTE HARD TIME CAP TODAY!
FOR TIME*
200 Russian KB Swings (70/53)|(53/35)
150 Sit-Ups
100/80 Cal Bike
15 Rope Climbs
*Partition as needed to complete all reps.
(Score is Time)
KG KB: (32/24)|(24/16)