Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
Push x Pull Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – :25 Double DB Push Press / :25 Double DB OH Hold
MIN 2 – :50 Double DB Bent Over Row
(Score is Weight)
Push x Pull Workout
Metcon (AMRAP – Rounds and Reps)
ON A 3:00 CLOCK…
Max Double DB Up-Down
Into…
AMRAP x 7 MINUTES
16 Lateral Hops Over DB
8 DB Push Press
16 DB Slides
Into…
ON A 3:00 CLOCK…
Max Double DB Up-Down
(Score is Rounds + Reps)