Crossfit Lillington – CrossFit
Warm-Up
Warm-Up
2 ROUNDS
8 Scap Push-Ups
8 Scap Pull-Ups
8 Slam Ball Deadlift
8 Slam Ball OH Press
Into…
1 ROUND
8 Alt. Shoulder Taps
8 Ring Rows
8 Slam Ball Ground to OH
4 Inch Worms
Into…
1 Round
10 Hollow Rocks
8 Slam Balls
6 Narrow Grip Push-Ups
2 Strict Pull-Ups
Bench Press (15:00 to build to a mod-heavy/heavy set of 3)
Workout – Performance
Metcon
3 SETS
AMRAP x 4 MINUTES
4 Strict Chin-Ups*
8 Narrow Grip Push-Ups
12 WallBalls G2OH or Slam Balls(Athlete Choice)**
*Option to Alternate Rounds of 2 Wall Walks if prepping for the 2023 Open.
**Option to sub light KB Swing
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
Metcon (AMRAP – Rounds and Reps)
Workout – Fitness
Metcon
3 SETS
AMRAP x 4 MINUTES
2 Ring Rows or DB Bent Over Row*
4 Narrow Grip Push-Ups
8 Wall Balls G2OH or slam balls(Athlete Choice)**
*Option to Alternate Rounds of 1 Wall Walk if prepping for the 2023 Open.
**Option to sub light KB Swing
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)