Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUNDS
8 Scap Push-Up to Pike
12 Straight Leg Sit-Ups
12 Banded Flys
12 Banded Pull Aparts
Into…
2-3 ROUNDS
6 Kip Swings
6 Strict Knee Raises
6 Barbell Strict Press
6 Up-Downs
Strength
Bench Press (10-8-6-8-10*)
*Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
Happy birthday, Joey!!
5 SETS
ON A 2:00 RUNNING CLOCK…
15 Toes to Bar
Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…*
-Rest 1:00 b/t Sets-
*Rx+ = 185/135
(Score is Total Reps of Shoulder to Overhead)
KG BB: (70/47.5)|(52.5/35)