Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
:30 Seconds Each Exercise:
Plate Hops
Down Dog
In/Out Plate Hops
Up Dog
Plate to Ground Overhead
Plank Hold
Plate Floor Presses
Hollow Hold
Mountain Climbers
Arch Hold
Skill
Warm-up (No Measure)
+Single Unders
30 Seconds Practice
+Push Ups
10 Standing PVC Chest Press
3 Push Ups w/ Pause
3 Push Ups
+V ups
5 Half up
5 Toes to rig
Workout
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP:
40 Single Unders
20 Push Ups
10 V Ups
Cool Down
Warm-up (No Measure)
5 Minutes Easy Bike