Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
12 Alt. Reverse Lunges
8 Wall Ball Good Mornings
8 Below the Knee Deadlifts
5/5 Single Arm Ring Row
Into…
1-2 ROUNDS (Time Permitting)
5/5 Slow Split Squats
4 Wall Ball G2OH (Fast Hip Open/ Close)
8 Mid-Shin Deadlifts
10 Single Ring Ring Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10 Deadlifts (225/155)|(155/105)
15 Wall Ball G2OH (20/14)|(14/10)
20 Ring Rows
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
2-3 SETS
8/8 Pulsing Lunge*
16 Wall Ball Glute Bridge-Ups
:30 BW Glute Bridge-Up Hold
*Option to hold Wall Ball in Front Rack Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.
-Rest As Needed b/t Sets-
(No Measure)