Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row
10 Step-Ups
10 BB Sumo Good Morning
10 Wall Ball Front Squat
10 Wall Ball OH Press
Into…
1 ROUND
1:00 Row
6 Box Jumps
6 BB Push Press
6 BB Sumo Deadlift
6 Wall Balls
Workout
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
(Score is Reps)
KG BB: (35/25)|(30/20)
NOTE: Last Seen 11/13/2021
Finisher
Metcon (No Measure)
3 SETS
20 Single DB Crush Curl
20 Weighted Sit-Ups
-Rest as Needed b/t Sets-
(No Measure)
LITTLE FIGHT GONE BAD (AMRAP – Reps)
3 rounds for time
1 minute of WallBalls (10/6)
1 minute of Sumo Deadlift High Pulls (35/15)
1 minute of Box Jumps (20 inch)*
1 minute of Push Press (35/15)
1 min of Rowing (calories)
1 minute of Rest
* Step Ups if needed, talk to Coach before the workout begins.