Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMARAP x 6 MINUTES
:30 Row @ moderate pace
6/6 Leg Swings
6 Up-Downs + Scap Push-Up
6 Step-Ups
Workout
Small (Time)
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
Secondary Row Distance: 800m Row
NOTE: New Hero Benchmark
Workout
Small – with a Buddy (AMRAP – Rounds and Reps)
In teams of 2…
45 AMRAP
1000/800 meter Row
50 Burpees
50 Box Jumps (24/20)
800 meter Run
*P1 works while P2 Rests. Switch @ 250/200m on Rower and complete 800m Run together. Split Burpees/ Box Jumps as needed.