Crossfit Lillington – FIT
General Fitness
Warm-up
Warm-up (No Measure)
3 Min Bike
Toy Soldiers
Active Samson
Bear Crawl
Arm Circles
March & Reach
Arm Swings
Skill
Metcon (No Measure)
+Kettle Bells
+Jump Rope: single unders
+ Russian Twist
Practice Air Squats: Squat Therapy
Workout
Metcon (Time)
3 Rounds For Time:
50 Single Unders
20 Russian Twists
10 Kettle Bell Swings
Go as fast as you can and choose a weight that is right for you! Not too light and not too heavy.
Accessory Work
Metcon (No Measure)
Bonus:
Kettle Bell Row
3×10 (each arm)
Kettle Bell Tricep Kick Back
3×10 (each arm)
Cool Down
Metcon (No Measure)
200-Meter Walk
Couch Stretch 30 seconds per side
T-spine stretch 30 seconds per side