Crossfit Lillington – NCX
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Single Unders + 10/10 Single Leg Single Unders
5 DB Strict Press + :15 OH Hold (Right)
5 DB Strict Press + :15 OH Hold (Left)
5 Hollow Rocks + 5 Superman Rocks
INTO…
AMRAP x 4 MINUTES
20 Tall Jump Single Unders
10 DB Glute Bridge Floor Press
5 Scap Retracts*
*Step 1: depress the shoulder down, away from the ears
Step 2: Suction cup the shoulders back towards the spine, pushing down on the bar
Strength
Bench Press (8-6-4*)
*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with a 1:00 Plank Hold (Banded Optional).
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
18-14-10-6-4
DB Push Press (50/35)|(35/20)
Toes to Bar
*After each set, perform 50 Double Unders
(Score is Time)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon (No Measure)
2-3 SETS
30 Single DB Curls
50m Single Arm DB Overhead Carry*
*Switch arms at 25m.
-Rest as Needed b/t Sets-
(No Measure)