Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
ROWING
20 Seconds Easy Row @ 26 SPM
20 Seconds Moderate Row @ 26 SPM
20 Seconds Harder Row @ 26 SPM
**focus on recovery taking longer than stroke**
BURPEES OVER ROWER
3 Frog Hops
3 Burpees
6 Lateral Hops Over Rower
3 Lateral Burpees Over Rower
WALLBALLS
5 Front Squats
5 Push Press
5 Thrusters
.
7 Wallballs*
**Get higher with each wallball to work on absorbing the weight**
DUMBBELL PUSH PRESS
*With Lighter Weight:*
3 Slow Dips
3 Dips
3 Strict Press
3 Push Press
*Build to Workout Weight*
6 Push Press
Workout
Metcon (Time)
3 Rounds:
15 Calorie Row
21 Wallballs
18 Dumbbell Push Press
15 Lateral Burpees over Rower
Cool Down
Metcon (No Measure)
1 Minute Each:
Up Dog
Down Dog
Childs Pose