Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 3 Relay
AMRAP 5:
15 Right Arm Overhead AbMat Lunge
5 Sit-ups
15’ Left Arm Overhead AbMat Lunge
AMRAP 5:
25’ Bear Crawl Down
5 Push-ups
25’ Reverse Bear Crawl Back
*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.
Mobility
Warm-up (No Measure)
Banded Lat Stretch:
30 Seconds Each Side
Banded Triceps Stretch:
30 Seconds Each Side
Banded Chest Stretch:
30 Seconds Each Side
Skill
Warm-up (No Measure)
WALKING LUNGE:
Establish Bottom Position
25’ Walking Lunge
AB MAT SIT-UPS:
10 Ab mat sit-ups
STRICT HSPU:
3-5 Minutes of Kick Up Practice
1-3 Strict Handstand Push-ups
STRICT PULL UPS:
10 Scap Pull-ups
5 Strict Lat Press Downs
1-3 Strict Pull-ups
General Fitness
Metcon (Time)
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups