Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1) :30 Seconds
PVC Pass throughs
Hops Over PVC Pipe
PVC Overhead Squats
Top Half Burpees Over PVC
3 Narrow Pass Throughs + 3 Narrow Overhead Squats
Easy Burpees Over PVC
2) With PVC Pipe or Light Dumbbell (Right Arm)
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
3) With Barbel or Light Dumbbell (Left Arm)
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
Skill
Warm-up (No Measure)
+ABMAT SIT-UPS
Movement Prep:
6 AbMat Sit-ups
+BURPEE PULL-UP
Movement Prep:
2 Burpee Pull-ups
+DUMBBELL SNATCHES
Movement Prep:
4 Jump Shrugs
4 High Pulls
4 Power Snatches
General Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups