Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 7 MINUTES*
1:00 Bike
10 Lunge + Lunge + Air Squat
10 Medball Ground to Overhead
10 Medball Sit-Ups
*Increase intensity after each Round
Workout – Performance
EMOM x 12 MINUTES (No Measure)
MIN 1 – 12/10 Cal Bike
MIN 2 – 15 Unbroken Wall Balls (20/14)
(No Measure)
KB WB: (9/6)
Workout – Fitness
EMOM x 12 MINUTES (No Measure)
MIN 1 – 10/8 Cal Bike
MIN 2 – 12 Unbroken Wall Balls (14/10)
(No Measure)
KG WB: (6/5)
Post-Workout Strength – All
Back Squat (7×3*)
*Use the Same Mod-Heavy or Heavy Weight for All Sets
(Score is Weight)
Week 3 of 6
Strength | Progressive Overload Cycle