Announcements
Holiday Schedule:
Turkey Trot Thursday 8am at Keith Hills CC, then 10am WOD only. Friday Open gym all day.
Crossfit Lillington – NCX
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
30 Jumping Jacks
8 Alt. Wall Ball Around the Worlds
8 Alt. Bird Dogs
6 Alt. Groiners + Twist
:20 Tuck/ Hollow Hold
Into…
AMRAP x 4 MINUTES
5 Kip Swings
6 WB Thrusters
7 Tuck-Ups
Skill
Metcon (No Measure)
3 SETS
10/10 Single Arm Banded Lat Pushdowns
:30 Ring FLR
10 Kipping Knee Raises
-Rest 1:00 b/t Sets-
Week 3 of 4
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 7 MINUTES*
2-4-6-8-and so on…
Wall Balls (20/14)|(14/10)
Toes to Bar
-Rest 2:00 b/t Sets-
*Start 2nd AMRAP from the beginning.
(Score is Lowest Rounds + Reps)
KG WB: (9/6)|(6/5)