Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Run 400m as a Group
Into…
3 SETS
8 DB Good Mornings
4 Up-Downs
8 Scap Push-Ups
4/4 Single DB Deficit Push-Up
4/4 Single DB Farmer Lunge
Workout
Zachary Tellier Hero Wod (Time)
For Time:
10 Burpees
10 Burpees
25 Push Ups
10 Burpees
25 Push Ups
50 Lunges
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
150 Air Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 DB Up-Downs (35/20)|(20/15)
10 DB Deficit Push-Ups
20 Alt. DB Farmers Lunges
100m Run
-Rest 2:00-
AMRAP x 6 MINUTES
5 DB Up-Downs
5 DB Deficit Push-Ups
10 Alt. DB Farmers Lunges
50m Run
(Score is Total Rounds + Reps)
KG DB: (15/10)|(10/7.5)
Post-Workout Strength
Metcon (No Measure)
3 SETS
20 Close Grip DB Floor Press
20 DBL DB Hammer Curls
-Rest As Needed b/t Sets-
(No Measure)