Crossfit Lillington – FIT
General Fitness
Warm-up (No Measure)
3 Min Bike
Toy Soldiers
Active Samson
Bear Crawl
Arm Circles
March & Reach
Arm Swings
Skill
Metcon (No Measure)
+Rowing
+Ring Rows/Pull Ups
+Barrel Rolls
+Step Ups
Workout
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
Row 200 Meters
5 Ring Rows
5 Barrel Rolls
20 Step Ups with weight
Cool Down
Metcon (No Measure)
1 Minute on Bike
Pigeon 30 seconds per side
Up Dog 30 seconds
Down Dog 30 seconds
Childs Pose 30 seconds