Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Flys
10 Banded Upright Rows
5 Burpees
Into…
AMRAP x 4 MINUTES
4 Wall ball Good Mornings
4 Wall ball Curl to Press
4 Alt. Wall ball Lunges
Strength
Bench Press (5-3-1-5-3-1*)
*Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS*
AMRAP x 2 MINUTES*
10 Wall Ball G2OHs (20/14)|(14/10)
8 Ring Rows
6 Wall Ball Squats**
-Rx+ 50# sandbag
-Rest :30 b/t Sets-
*Pick up where you left off.
**Wall Ball can be held any way.
(Score is Total Rounds + Reps)