Announcements
Please make note that our 4:00PM class is NOW 4:30PM. Thank you!
Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds:
Easy 100M Jog
Quad Stretch
Knees to Chest
Mountain Climbers
Moderate 100M Jog
Straight Leg Kick
Walking Samson
Top Half Burpees
Faster 100M Jog
Side Lunge
Slow Air Squats
Easy Burpees
Skill
Warm-up (No Measure)
RUN
20 Second Jog in Place with Back to Wall
100 Meter Run
KNEES to CHEST
20 Second Arch Position Hold on Floor
10 Seconds Arch Position Hold on Bar
5 Kip Swings
5 Knees to Chest
BURPEES
3 Spidermans Each Leg
3 Frog Hops
3 Burpees
Workout
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
100 Meter Run
10 Knees to Chest
10 Burpees
Cool Down
Warm-up (No Measure)
45 Seconds in Each:
Pigeon
Up Dog
Down Dog