Crossfit Lillington – FIT
General Fitness
Warm-up (No Measure)
3 Min Bike
Toy Soldier
Butt Kickers
High Knees
Samson
Bear Crawl
T Spine Stretch
Metcon (No Measure)
Skill:
+Kettle Bell Deadlift
+Burpees
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
5 Burpees
10 Calories on Bike
15 KB Deadlift
Core 1 (No Measure)
3 Rounds:
10 Flutter Kicks
20 Russian Twists
30 sec Hollow Hold
Rest 1 min.
Metcon (No Measure)
Mobility/Cool Down:
Pigeon (30 seconds/side)
Down Dog
Up Dog