Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
Saturday Squats
Metcon (Weight)
5 SETS ON A 12:00 CLOCK…
8 Double DB “Squatty” Deadlifts*
8 Double DB Slow Front Squats
*Set-Up in the bottom of squat position with back flat and hands on DB. Execute deadlift with DB b/t feet by standing the DB up to the waist.
(Score is Weight)
Full-Body Workout
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 8 DB Squat Cleans + Max Double Unders
MIN 2 – Max Squat Hold (Unweighted)
into…
AMRAP x 8 MINUTES
20 Mountain Climbers*
20 Air Squats
20 Sit-Ups
*1 Rep = L + R
(No Measure)