Crossfit Lillington – FIT
General Fitness
FIT H2 Warm UP (No Measure)
3 minute brisk walk
10 Active Samson (lunging hip stretch) 5 per side
10 Toy Soldier (leg kicks) 5 per side
10 Arm Circles 5 forward/5 backward
10 Walking Quad Stretch 5 per side
Workout
Metcon (AMRAP – Rounds and Reps)
For 20 Mins:
10 Jumping Jacks
10 HIp Glute Bridges
10 Reverse Lunges
10 Side Crunches (5 per side)
10 Tricep Dips
Remember to move as quickly as possible!
hip glute bridge:
https://www.youtube.com/watch?v=EEtd0uY-bMw
side plank crunches:
https://www.youtube.com/watch?v=7G4llsBNCgA
tricep dips:
https://www.youtube.com/watch?v=6kALZikXxLc
Challenge
Metcon (Time)
Complete 30 Burpees
Do right after 20 minutes of work! Remember if it was easy everyone would be doing it!