Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Alternating Stations With a Buddy:
AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: Active Samson + Air Squat at Top
AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: 10 Mountain Climbers + 5 Air Squats
AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: 3 Front Squats + 3 Strict Press
*Athlete at station 2 will continue to complete rounds until their partner returns, then switch
Mobility
Warm-up (No Measure)
Barbell Ankle Stretch:
1 Minute
Sitting in the bottom of a squat, place the barbell on top of both knees.
Barbell Forearm Smash:
45 Seconds Each Side
Roll the collar of the barbell up and down the underside of the forearm.
Skill
Warm-up (No Measure)
+RUN:
Movement Prep
15 Seconds of Pulls in Place
100 Meter Run
+Thruster:
Movement Prep
5 Slow Clean Deadlifts
5 Pausing Power Cleans (Slowly Deadlift and Pause Above the Knees, Then Go!)
5 Push Press
5 Squat Clean Thrusters
*Build to Lighter Weight*
General Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
7 Squat Clean Thrusters (115/80)
200 Meter Run