Crossfit Lillington – NCX
Warm-Up
Warm-Up (No Measure)
200m Warm-Up Jog
Immediately Into…
3 SETS
8 Barbell Romanian Deadlift
8/8 Standing Leg Swings
8/8 Single Leg Glute Bridge-Up
5 Stretch Rotations*
30 Single Unders
*1 Rep = Start in Plank, Lower Down to Seal Stretch, Push Back to Child’s Pose, then Back to Plank
-No Additional Rest b/t Sets-
Strength
Deadlift (6×5 @ 75-80%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 6 of 11
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
15-12-9
Deadlifts (185/135)|(135/95)
45-60-75
Double Unders
(Score is Rounds + Reps)
KG BB: (85/60)|(60/42.5)