Crossfit Lillington – CrossFit
Remember our work today to Finish Eliza’s Run. She was a daughter, mother, educator, friend, and athlete. We’ll start with a moment of silence and chip away at our hero wod, Bert, in her honor.
Warm-up
Warm-up (No Measure)
2-3 rounds (10 minute max)
200 meter jog
10 forward-step lunges
10 up downs*
10 air squats
10 shoulder taps**
*-rounds 2 and 3 = burpees
**-rounds 2 and 3 = push ups
Workout
Partner BERT (Hero wod) (Time)
50 Burpees
400-m Run (together)
100 Push ups
400-m Run (together)
150 Walking Lunges
400-m Run (together)
200 Air Squats
400-m Run (together)
150 Walking Lunges
400-m Run (together)
100 Push ups
400-m Run (together)
50 Burpees
All reps can be partitioned between partners in any way. All 400-m runs MUST be completed together.
Score is time.
Finisher
Metcon (No Measure)
If you want to run a full 5K today to #FinishElizasRun, run an additional 1.5 miles (six 400-m runs).
(No Measure)