Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 – :45 Pike Shoulder Taps
MIN 2 – :45 Tuck-Ups or V-Ups
(Score is Reps)
Full-Body Sweat Workout
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Alt Sit-Thrus
MIN 3 – :45 Double Unders
MIN 4 – :45 Box Dips
(No Measure)
Finisher
Metcon (No Measure)
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
(No Measure)