Crossfit Lillington – FIT
Homework
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)
+Squat Therapy
+ Strict Dumbbell Press
+ Flutter Kicks
Workout
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
10 Plate Hold Squats
10 DB Strict Press
20 Flutter Kicks w/ weight
Accessory Work
Metcon (No Measure)
3×10:
Chest Press
Chest Fly
Plank Rotation with Dumbbell