Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
10 BW Good Mornings
5 Cat/Cows
10 Alt. Deadbugs
5 Jefferson Curls
Into…
2-3 ROUNDS (Time Permitting)
1:00 Row
5/5 Staggered Stance Deadlifts w/Empty Barbell
10 Glute Bridge-Ups
:30 Glute Bridge Hold
Workout – Performance
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
300/250m Row
10 Deadlifts (155/105)
(Score is Rounds + Reps)
KG BB: (70/47.5)
Workout – Fitness
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
250/200m Row
10 Deadlifts (115/75)
(Score is Rounds + Reps)
KG BB: (52.5/35)
Post Workout Strength (All)
Deadlift (7×3*)
*Use the Same Mod-Heavy or Heavy Weight for All Sets
(Score is Weight)
Week 3 of 6
Strength | Progressive Overload Cycle