Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
2:00 Cardio Choice
Into…
2 ROUNDS
5/5 Side Lunge or Cossack Squat
10 WallBall Deadlifts
10 WallBall Strict Press
10 Alt. Plank Shoulder Taps
Into…
2 ROUNDS
10 Alt. Step-Ups
10 WallBall Hang to Overhead
5 Knee Push-Ups + 5 Push-Ups
Into…
1:00 Cardio Choice
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run /500m row/ 30 cal bike (choice)
20 Wall ballGround to Overhead (20/14)*
8/8 Lateral Box Step-Ups (24/20)
200m Run / 250m row / 15 cal bike (choice
10 Hand Release Push-Ups
8 Wall ball Alt. Box Step-Overs*
*Option to sub WallBall for Plate Ground to Overhead and Box Step-Overs with a Plate.
(Score is Rounds + Reps)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
2:00 Cardio of choice
16 Wall ball ground to overhead (14/10)*
12 Alt. Box Step-Ups (24/20)
1:00 Cardio of choice
10 Push-Ups
8 WallBall Alt. Box Step-Ups*
*Option to sub WallBall for Plate Ground to Overhead and Box Step-Ups with a Plate.
(Score is Rounds + Reps)
Finisher
FOR QUALITY (No Measure)
2 SETS
5 Slam Ball Jefferson Curls
20 Slam Ball Deadbugs
1:00 Slam Ball Tall Plank Taps
-Rest As Needed b/t Sets-
(No Measure)