CrossFit – Mon, Dec 5

By tmurch17Uncategorized

Crossfit Lillington – CrossFit

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Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2 ROUNDS

8 Samson Lunges

8 Bird Dogs

8 Scap Pull-Ups

Into…

2-3 ROUNDS

8 Alt. Medball Lunges + Press

8 Alt. Medball Cossack Squats

8 Medball Sit-Ups

Strength

Back Squat (5-5-5*)

*Start Light and build to Moderate.

(Score is Weight)

Workout

Control your pace on the AMRAP portion as the Toes to Bar really adds up quickly and follow it up with a big unbroken Set on the Wall Balls.

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*

MIN 3 – Max Wall Balls (20/14)|(14/10)

MIN 4 – Rest

*Pick up where you left off.

(Score is Total Reps)

This includes AMRAP reps AND wall ball reps. Find a scoring system that works for you!!

KB WB: (9/6)|(6/5)