Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Single Unders
8 Wall Deadlifts
8 Wall Ball Strict Press
:20 Plank
Into..
AMRAP x 5 MINUTES
15 High Jump Single Unders or 15 Double Unders
8 Wall Ball Front Squats
8 Wall Ball Push Press to Target
8 Sit-Ups
Workout
Warm-up (No Measure)
NOTE – ANNIE Workout is to be performed on a 10:00 Running Clock. Athletes who finish before 10:00, rest until the 10:00 mark. All athletes rest another 2:00 b/t ANNIE and KAREN. KAREN workout is to be performed on a 12:00 Running Clock. Athletes who finish before 12:00, rest until the 12:00 mark.
*PERFORMANCE GOAL* → Fittest athlete will be looking to finish Annie around the 6:00-7:30 time frame. Stay unbroken on the Double Unders and consistent on the Sit-ups. For Karen, we will be looking for sub 6:00-8:00. Wall Ball sets should be 15+ reps each attempt.
*FITNESS GOAL* → All other athletes will be looking to finish Annie around the 7:00-9:00 time frame. Limit the trip ups on the Double Unders and stay consistent on the Sit-ups. For Karen, we will be looking for sub 9:00-12:00. Wall Ball sets should be 10+ reps each attempt.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
NOTE: Last Seen 3/30/2021
-Rest 2:00 b/t Part 1 & Part 2-
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
KG WB: (9/6)|(6/5)
NOTE: New Benchmark
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 KB Calf Smash (R)
1:00 KB Calf Smash (L)
1:00 Groiner w/ Thoracic Twist (R)
1:00 Groiner w/ Thoracic Twist (L)
1:00 Corpse Pose
(No Measure)