Announcements
Please make note that our 4:00PM class is NOW 4:30PM. Thank you!
Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Jogging Around Rig
30 Seconds each:
Easy Jog
Quad Stretch
Knees to Chest
Mountain Climbers
Moderate Jog
Straight Leg Kick
Walking Samson
Top Half Burpees
Faster Jog
Side Lunge
Slow Air Squats
Easy Burpees
Mobility
Warm-up (No Measure)
Chest Stretch: 45 Seconds
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.
Up Dog: 45 Seconds
From a flat, belly down position on the floor, athletes will get their chest up by pressing the arms straight through the floor. Doing so will stretch out the abdominals and hip flexors. Focus on long deep breaths.
Skill
Warm-up (No Measure)
Toes-to-Bar Movement Prep
20 Second Arch Position Hold on Floor
10 Seconds Arch Position Hold on Bar
5 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
Burpee Movement Prep
3 Spidermans Each Leg
3 Frog Hops
3 Rolling Burpees
3 Snapping Burpees
Run Movement Prep
20 Second Jog in Place with Back to Wall
100 Meter Run
General Fitness
Metcon (Time)
“Tip Toe”
For Time:
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees
Run Subs:
250 Meter Row
14/10 Assault Bike
-Looking to complete this in less than 25 minutes.
-Modify Toes-to-Bar to a manageable movement and/or number of reps.