Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Up-Downs
10 Good Mornings
10 Tuck-Ups
:30 Dead Hang from Pull-Up Bar
Into…
1 ROUND
10 Up-Downs
10 Kang Squats
10 V-Ups
10 Scap Pull-Ups
Into…
1 ROUND
10 Up-Downs
10 Empty Bar Back Squats
10 Strict Knees to Chest
10 Kip Swings
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Reps)
2-4-6 and so on…
Back Squats (135/95)
Toes to Bar
(Score is Total Reps)
KG BB: (60/42.5)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Reps)
2-4-6 and so on…
Back Squats (95/65)
Toes to Something
(Score is Total Reps)
KG BB: (42.5/30)
Post Workout Strength (All)
Back Squat (5×5*)
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Progressive Overload Cycle