Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
Push x Pull Strength
Metcon (Weight)
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows
*Focus on quality of rounds/reps over quantity.
(Score is Weight)
Push x Pull Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
-Rest 2:00-
AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
*Hold DB across chest.
(Score is Rounds + Reps)