Crossfit Lillington – CrossFit
Warm-up
Warm-Up (No Measure)
1 ROUND*
:20 Bike (Legs Only)
:20 Bike (Arms Only)
:20 Bike (EZ-Mod)
5 Down-Dog to Up-Dog
30 Alt. Crossbody Mountain Climbers
10 KB Sumo Deadlift
1 ROUND
:45 Bike (Mod-Hard)
20 Alt. Shoulder Taps
10 Up-Downs
1 ROUND
:30 Bike (Hard)
5 Inch Worms
7 Burpees
9 KB Russian Swings
*Keep KB light to allow for Up-Right Row in the Warm-Up, then practice Workout movements with the heavier KB
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
25/20 Cal Bike
20 Up-Downs
15 KB Sumo Deadlift (70/53)|(53/35)
10 Russian KB Swings
(Score is Rounds +Reps)
KG KB: (32/24)|(24/16)
Finisher
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 8 MINUTES*
10 Partner Push-Ups
10 Partner Sit-Ups
5 Synchro Burpees
*Partners will face each other and at the top of each Push-Up, high five to count a rep. For Sit-Ups, feet will be threaded together and athletes will lower and sit-up at the same time. For the Burpees athletes must both be at the bottom of the movement before jumping up.
(Score is Rounds + Reps)
Hero : ANNA (Time)
For Time with a Partner
1 mile run
90 Box Jump Overs (24/20)
80 Kettlebell Swings (53/35)
70 Burpees
60 Wall Balls (20/14)
50 OH Plate Lunges (45/25)
40 Toes to Bar
30 Kettlebell Snatches (53/35)
20 Pull Ups
1 mile run
Repeat back up the ladder. Wear a weighted vest if you have one!