Crossfit Lillington – NCX
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Bike
5 Good Mornings
5 Cat/Cows
10 Up-Downs Over the Bar
INTO…
2 ROUNDS
:45 Bike (2nd Round = workout pace!)
5 Empty Barbell RDL
10 Glute Bridge Ups
5 Burpees Over the Bar
Strength
Deadlift (4-4-4-4*)
EVERY 3:00 x 4 SETS
4 TNG Library Deadlifts
*Start Moderate and build to Workout Weight. Superset each set with 20 Banded Lat Push Downs.
(Score is Weight)
Workout
“ALL GAS NO BRAKES” (Weight)
EMOM x 10 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 4 Burpees Over the Bar + 2 Deadlifts (275/185)|(185/135) + 4 Burpees Over the Bar
(Score is Weight)
KG BB: (125/85)|(85/60)
NOTE: New Benchmark
Optional Finisher
Metcon (No Measure)
6 SETS (:20 ON / :10 OFF)*
MOVT 1 – Empty Barbell Glute Bridge-Ups
MOVT 2 – Alt. Bird Dogs
*1 SET = MOVT 1 + MOVT 2.
(No Measure)