Crossfit Lillington – FIT
Warm-up
FIT Warm Up 2 (No Measure)
:30 seconds on Bike
Push Up to Down Dog
:30 seconds on Bike
Active Samson
:30 seconds on Bike
Active Spiderman
:30 seconds on Bike
Toy Soldier
:30 seconds on Bike
Inch Worm
Skill
Metcon (No Measure)
+Bike
+ KB Swings
+ Jump Rope
Workout
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
8 Calories on Bike
12 KB Swings
40 Single Unders
Accessory Work
Metcon (No Measure)
Dumbbell Exercises:
3×10
Shoulder Press
Upright Row
Floor Press
Chest Fly