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)
+Thruster
+Push Up on bar
+Bear crawl
Workout
Metcon (Time)
5 Rounds for Time:
12 Thrusters
6 Push Ups
1 Bear Crawl
1 Bear Crawl = 1 length of floor
Thrusters with light weight
Core
FIT Core 1 (No Measure)
3 Rounds:
10 Flutter Kicks
20 Russian Twists
30 sec Hollow Hold
Rest 1 min.