Announcements
Please make note that our 4:00PM class is NOW 4:30PM. Thank you!
Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Medicine Ball Deadlifts
Moderate Bike
Medicine Ball Front Squats
Faster Bike
Medicine Ball Thrusters
Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats
Mobility
Warm-up (No Measure)
1 Minute each:
Child’s Pose on Med Ball
Med Ball Squat Hold
Skill
Warm-up (No Measure)
Bike Movement Prep
15 Seconds Easy
15 Seconds Moderate
15 Seconds Fast
Push Press Movement Prep
5 Strict Press
5 Dip and Holds
5 Push Presses
Wallball Movement Prep
5 Strict Presses
5 Push Presses
5 Front Squats
5 Wallballs
*Build to Barbell Workout Weight *
General Fitness
Bad Blood (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest
Score is total reps across the five rounds.
Keep a running total from movement to movement and then write down your score for the round during each rest.