Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
100m Run
5 Good Mornings
5 Push-Ups
5 Knees to Elbow
Into…
AMRAP x 4 MINUTES
4 Hang Power Cleans
4 Push Press
4 Clean and Jerks
4 Burpees
Hero Workout – Performance
Glen (Time)
For time:
30 clean and jerks
Run 1 mile
10 rope climbs to 15 feet
Run 1 mile
100 burpees
F: 95-lb clean and jerks
M: 135-lb clean and jerks
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
KG BB: (60/42.5)
Hero Workout – Fitness
GLEN (FITNESS) (Time)
FOR TIME
30 Clean & Jerks (95/65)
1 Mile Run
50 Knees to Elbow
1 Mile Run
80 Burpees
(Score is Time)
KG BB: (60/42.5)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME
50 Clean & Jerks (Athlete Choice)
1200m Run
16 Rope Climbs or 80 Knees to Elbow
1200m Run
100 Synchro Burpees
*P1 & P2 will run and Synchro Burpee together. Other movements will have P1 working and P2 resting. Split work as needed for these movements.
(Score is Time)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)