Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
Buddy Relay
AMRAP 10:
10 Box Step-ups
10 Air Squats
100 Meters of “Rowling”
*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.
Skill
Warm-up (No Measure)
+BOX STEP UPS:
Movement Prep
10 Small Hops
10 Tall Hops
10 Step Ups
+ROWING:
Movement Prep
30 Seconds Moderate Row (Emphasizing Arms Punching First on Recovery)
+DUMBBELL FRONT SQUATS:
Movement Prep
8 Dumbbell Front Squats (With Lighter Set of Dumbbells)
Workout
Metcon (AMRAP – Rounds and Reps)
6 Rounds:
12 Box Step Ups
12 Dumbbell Front Squats
200 Meter Row
Choose a weight you can sustain throughout entire workout!
Cool Down
FIT Cool Down 1 (No Measure)
30 Seconds in Each:
Childs Pose
Cat/Cows
Up Dog
Down Dog