Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Low Box Step-ups
Sit-ups
Low Box Jumps
Air Squats
Low Box Jump Overs
Easy Burpees
THEN
Barbell Work
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Snatch Grip Push Press
5 Overhead Squats
Mobility
Warm-up (No Measure)
Child’s Pose on Box:
1 Minute
Barbell Front Squat Hold:
1 Minute
Skill
Metcon (No Measure)
GYMNASTICS:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Knees to Chest
3 Toes to Bar
BOX:
2 Box Jump Overs (Lower Height)
2 Burpee Box Jump Overs (Lower Height)
2 Box Jump Overs (Workout Height)
2 Burpee Box Jump Overs (Workout Height)
BARBELL:
3 Overhead Squats
3 Thrusters
3 Front Squats
3 Clusters
.
Build to Workout Weights
General Fitness
Metcon (Time)
Teams of 3
For Time:
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)