Crossfit Lillington – NCX
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
10 Slam Ball Deadlifts
20 Alt. Shoulder Taps
10 Alt. Dead Bugs
INTO…
2 ROUNDS
100m Run
10 Slam Ball G2OH
5 Push-Ups to Pike
10 Alt. Bird Dogs
Strength
Bench Press (6-4-2*)
*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with 15 Banded Pull-Aparts and 20 Banded Hammer Curls.
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
5 Hand Release Push-Ups
7 Slam Balls (30/20)|(20/10)
9 Sit-Ups
*Pick Up Where You Left Off.
(Score is Total Rounds + Reps)
KG SB: (15/10)|(10/5)