Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
5 Cat/Cows
10 Alt. Cossack Squats
10 Alt. 90-90 Hip Rotations
5 Jefferson Curls
Into…
AMRAP x 6 MINUTES
10/8 Cal. Row
10 Bodyweight Alt. Lunges
10 Alt. Elbow Punches w/Barbell
10/10 Single Leg Glute Bridge-Ups
Workout – Performance
EVERY 2:00 x 5 SETS (AMRAP – Reps)
25/20 Cal Row
Max Alt. Front Rack Lunges (115/75) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Lunges)
KG BB: (52.5/35)
Workout – Fitness
EVERY 2:00 x 5 SETS (AMRAP – Reps)
20/15 Cal Row
Max Alt. Front Rack Lunges (75/55) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Lunges)
KG BB: (35/25)
Post-Workout Strength – All
Deadlift (5×5*)
*Use the same Light Weight for All Sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6
Strength | Progressive Overload Cycle