Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
2-3 ROUNDS (Time Permitting)
30 Single Unders
10 Slam Ball Ground to OH
8 Alt. BB Elbow Punches
8/6 Cal Row (RPE 6)
– :30 Rest –
2-3 ROUNDS (Time Permitting)
20 Double Unders
10 Slam Balls
8 (BB) Good Mornings
8/6 Cal Row (RPE 8)
Strength – All
Metcon (Weight)
5 SETS*
1 Muscle Clean
+
2 Power Cleans
*Start Light and build to Moderate.
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
1:00 – Power Clean (135/95)
1:00 – Double Unders
1:00 – Slam Balls (Athlete Choice)
1:00 – Cal Row
-Rest 1:00 b/t Sets-
(Score is Total Reps)
KG BB: (60/42.5)
Workout – Fitness
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
1:00 – Power Clean (95/65)
1:00 – Single Unders
1:00 – Slam Balls (Athlete Choice)
1:00 – Cal Row
-Rest 1:00 b/t Sets-
(Score is Total Reps)
KG BB: (42.5/30)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
30 Power Cleans (Athlete Choice)
50/40 Cal Row
70 Slam Balls (Athlete Choice)
100 Double Unders
*P1 works while P2 rests. Split work as needed.
(Score is Total Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5/5 Plate Around the Worlds
:30 Rower Glute Bridge Hold
5/5 Single Leg Good Mornings
-Rest as Needed b/t Sets-
(No Measure)