Crossfit Lillington – FIT
Warm-up
FIT Warm Up 2 (No Measure)
:30 seconds of Jump Rope
Push Up to Down Dog
:30 seconds of Jump Rope
Active Samson
:30 seconds of Jump Rope
Active Spiderman
:30 seconds of Jump Rope
Toy Soldier
:30 seconds of Jump Rope
Inch Worm
Skill
Metcon (No Measure)
+Jump Overs
+Renegade Row
+Front Squats (light weight)
+Knees to chest
General Fitness
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
10 Jump Overs
10 Renegade Row (5/side)
10 Front Squats
10 Knees to Chest
Accessory Work
Metcon (No Measure)
Triceps and Biceps:
3×10
Tricep Extension
Bicep Curl
Tricep Press
Bicep Hammer Curls