Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
1 Round:
20 Jumping Jacks →10 Alt. Lunges w/ Twist →5/5 DB Around the Worlds →10 Single DB Floor Press
1 Round:
100m Run→ 10 Alt. Jumping Lunges →5/5 DB Lateral Raises →10 Narrow Grip (Diamond) Knee Push-Ups
1 Round:
100m Run →10 Empty Barbell Front Rack Alt. Lunges→5 Up-Downs to Target→ 5 Burpees to Target
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
200m Run
10 Alt. Front Rack Lunges (135/95)
10 Burpee Pull-Up*
15 Toes to Bar
*Target ideally 6-inches above standing reach.
(Score is Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
200m Run
10 Alt. Front Rack Lunges (95/65)
10 Burpees To Target*
15 Knees to Chest
*Target ideally 6-inches above standing reach.
(Score is Rounds + Reps)
KG BB: (42.5/30)
Post-Workout Strength – Performance
Metcon (No Measure)
3 SETS
5 Wall Facing Handstand Push-Ups
7/7 Single Arm DB Lateral Raises (Light)
10 Diamond Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Week 6 of 9 Strict Gymnastics
Post-Workout Strength – Fitness
Metcon (No Measure)
3 SETS
3 Wall Walks
7/7 Single Arm DB Lateral Raises (Light)
10 Narrow Grip Knee Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Week 6 of 9 Strict Gymnastics