Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
Bodyweight Pump
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – :45 Diamond Push-Ups
MIN 2 – :45 Arm Haulers*
MIN 3 – :45 Up-Down + Tall Jump
*See Video for Demo
(Score is Reps)
Sunday Sweat
Metcon (AMRAP – Rounds and Reps)
EVERY 4:00 x 4 SETS
30 Double Unders
20 Alt Sit-Thrus
10 Burpees + Extra Push-Up
Max Hollow Rocks
-No Additional Rest b/t Sets-
(Score is Rounds + Reps)