Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
Quad Stretch
Knee to Chest
Straight Leg Kicks
Walking Samson
Walking Spidermans
Side Lunges
THEN
Choose Light KB:
Farmers Carry Down & Back
20 Seconds Kettlebell Deadlifts
20 Seconds AbMat Sit-ups
Front Rack Carry Down & Back
20 Seconds Russian Kettlebell Swings
20 Seconds AbMat Sit-ups
Overhead Carry Down & Back
20 Seconds Kettlebell Swings
20 Seconds AbMat Sit-ups
*Down with the right, back with the left. Go about 50’ down and 50’ back with the kettlebell.
Skill
Warm-up (No Measure)
KETTLE BELLS:
5 Russian Swings
5 Kettlebell Swings
AB MAT SITUPS:
5 AbMat Sit-ups
ROPE PULL UPS:
Establish set up
5 Rope Pulls
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Rope Pulls
15 Kettlebell Swings
30 AbMat Sit-ups