Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
3 Minutes on Bike
Toy Soldiers
Active Samson
Bear Crawl
Arm Circles
March & Reach
Arm Swings
Skill
Metcon (No Measure)
Skill:
Push Ups: 5 bottom, 5 top
Planks: 30 second hold hands; 30 second hold forearms
Sit Ups: 5 with abmat
Stepping Lunges: 6 without weight, 6 with weight
Metcon
Metcon (Time)
5 Rounds for Time:
5 Rounds for Time
5 Push Ups
10 Stepping lunges with weight
15 Sit Ups
Cool Down
Metcon (No Measure)
200-Meter Walk
Couch Stretch 30 seconds per side
T-spine stretch 30 seconds per side
**Bonus: Accumulate 2 minutes in plank position**