Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Arms Only Rowing
MIN 2 – Arms + Body Rowing
MIN 3 – Half Slide Rowing (Slight knee bend)
MIN 4 – Full Slide Rowing (SPM 20-24)
MIN 5 – Full Slide Rowing (SPM 22-26)
MIN 6 – Full Slide Rowing (SPM 24-28)
Into…
2 ROUNDS
10 Alt. Lunges
10 KB Deadlifts
6/6 Single Arm KB Upright Row
12 Alt. KB Around the Worlds
Workout – Performance
FOR TIME (Time)
250/200m Row
40 Russian KB Swings (70/53)
30 Walking Lunges
500/400m Row
30 Russian KB Swings
30 Walking Lunges
750/600m Row
20 Russian KB Swings
30 Walking Lunges
(Score is Time)
KG KB: (32/24)
Workout – Fitness
FOR TIME (Time)
250/200m Row
40 Russian KB Swings (53/35)
20 Walking Lunges
500/400m Row
30 Russian KB Swings
20 Walking Lunges
750/600m Row
20 Russian KB Swings
20 Walking Lunges
(Score is Time)
KG KB: (24/16)
Finisher – All
3 SETS (No Measure)
12/12 Single Arm Banded Dante Rows
10/10 SA KB Upright Rows
8/8 KB Around the Worlds
-Rest As Needed b/t Sets-
(No Measure)