Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds:
Easy Single Unders
Mountain Climbers
Air Squats
Higher Single Unders
Push-up to Down Dog
Air Squats with Hands Overhead
Faster Single Unders
Push-up Shoulder Taps
Pausing Air Squats with Hands Overhead
BARBELL WARMUP:
10 Calf Raises
5 Strict Press
10 Calf Raises
5 Push Press
10 Calf Raises
5 Push Jerks
Mobility
Warm-up (No Measure)
**Partner 1: **Right Lat Foam Roll
**Partner 2: **Banded Face Pulls
**Partner 1: **Left Lat Foam Roll
**Partner 2: **Banded Press & Reach
*45 Seconds Each Exercise Before Switching.
Skill
Warm-up (No Measure)
DOUBLE UNDERS:
15 Seconds Double Taps Facing Wall
15 Seconds Double Taps Facing Away From Wall
15 Seconds Double Taps Lateral To Wall
.
15 Seconds Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Under Practice
AIR SQUATS:
30 Seconds of Squat Therapy
30 Seconds of Slow Air Squats
PUSH JERKS:
5 Faster Wall Slides
5 Faster Wall Slides + Press
.
5 Slow Dips
5 Faster Dips
5 Push Jerks
.
Build to Lighter Weight
General Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)
* Looking to get right around at least 2+ to 3+ rounds today
* One round roughly every 6 minutes