Crossfit Lillington – NCX
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
25’ Toe Walk
25’ Heel Walk
10/10 Leg Swings
Into…
2 ROUNDS
5 Inch Worm Push Ups
10 Empty Barbell Deadlifts
15 Glute Bridges
Into…
2 ROUNDS
5 Up Downs + 5 Burpees
5/5 Single Leg Deadlifts
100m Run
Strength
Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep )
Re-Test Day!
(Score is Weight)
Week 11 of 11
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Deadlift (225/155)|(155/105)
12 Burpees
200m Run
(Score is Rounds + Reps)
KG BB: (100/70)|(70/47.5)