Crossfit Lillington – CrossFit
Warm-up
2 ROUNDS
:40 Cal Bike
8 BB Strict Press w/ :01 Pause OH
10 Wall Ball Strict Press
20 Crossbody Mountain Climbers
Into…
1-2 ROUNDS (Time Permitting)
6 Scap Push-Ups + Push-Up
8 Barbell Push Press
10 Wall Ball G2OH
12 Alt. DB Bent Over Rows
Strength
Split Jerk (2-2-2-2-2*)
*Start Moderate-Heavy and build to Heavy.
(Score is Weight)
Week 5 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
5 Renegade Rows (50/35)|(35/20)*
10/8 Cal Bike
20 Wall Ball G2OH (20/14)|(14/10)
40 Alt. Crossbody Mountain Climbers
*1 Rep= Push-Up + Row (R) + Row (L).
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)