Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Toe Touches
1 Minute Push-up to Down Dog
45 Seconds Straight Leg Reach to Air Squat
30 Seconds Arm Circles
1 Minute Straight Legged Inchworms
45 Seconds Jumping Air Squats
30 Seconds Active Strict Press (just arms/no weights)
MOBILITY:
45 Seconds
Chest Stretch
(Athletes will lay on their chest with arms out in a “T”)
Wrist stretch
(From hands and knees position, place palms on the ground with fingertips facing towards you and then away from you.)
Skill
Warm-up (No Measure)
AIR SQUATS:
5 Slow Pausing Air Squats
5 Air Squats
PUSH UPS:
Establish Appropriate Scale
15 Second Push-up Plank Hold
3 Push-ups
STRICT PRESS:
Establish Tight Core and Buttocks
5 Strict Press NO weight
5 DB Strict Press
Workout
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
6 DB Strict Press
9 Push Ups
12 Air Squats
Core
FIT Core 3 (No Measure)
3 Rounds:
10 (3) Point Planks
10 Stink Bugs
10 Plank w/ Shoulder/Arm Taps
**3 point plank alternating (don’t elevate arms)**
: https://www.youtube.com/watch?v=Td9k60yECzE