Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds Bike
5 Deadlifts
30 Seconds Bike
5 Strict Press
30 Seconds Bike
5 Front Squats
30 Seconds Bike
5 Bent Over Rows
30 Seconds Bike
5 Front Rack Lunges (Each Side)
**Complete weightlifting with Dumbbell**
Skill
Warm-up (No Measure)
BIKE
Set Seat Height and Distance
20 Seconds Moderate Bike
**Seat closer to monitor taxes quads more; seat away from monitor taxes hamstrings more**
LAT PULL DOWNS
10 Scap Pull-ups
5 Lat Pull Downs
**use pvc and green band/seated**
DUMBBELL DEADLIFTS
Establish Grip
7 Dumbbell Deadlifts
**only have to contact one end of the bell with the floor, this should be at just outside the middle of the foot**
DUMBBELL FRONT SQUATS
*With Lighter Weight:*
Establish Grip
7 Dumbbell Front Squats
**get the bell a little further back to better balance out the weight**
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts
15 Dumbbell Front Squats
Core
FIT Core 1 (No Measure)
4 Rounds:
20 Flutter Kicks
20 Russian Twists (add weight)
30 sec Hollow Hold
Rest 1 min.