Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Short Line Drills
Quad Stretch
Knee to Chest
Straight Leg Kicks
Walking Samson
Walking Spidermans
Side Lunges
*Switch movement about every 25 feet
THEN
Performed With 1 Light Kettlebell
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.
Mobility
Warm-up (No Measure)
Kettlebell Thoracic Opener:
1 Minute
Pigeon Pose + Kettlebell Lat Stretch:
1 Minute Each Side
Skill
Warm-up (No Measure)
KETTLE BELL SWINGS:
With Workout Weight:
5 Russian Swings
5 Kettlebell Swings
AB MAT SIT-UPS:
5 AbMat Sit-ups
ROPE CLIMBS:
10-15 Seconds Dead Hang From Rope
3 Jump + Dead Hang
3 Jump + Dead Hang + Knees Up
LOCKING:
10-15 Foot Locks Siting on Box
3-5 Foot Locks Dead Hanging From Rope
3-5 Foot Locks Jumping + Dead Hanging From Rope
STANDING:
10-15 Foot Locks Siting on Box
3-5 Foot Locks Dead Hanging From Rope
3-5 Foot Locks Jumping + Dead Hanging From Rope
CLIMBING:
1/2 Rope Climb + Come Down
Full Rope Climb + Come Down
General Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Rope Climbs (15′)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups