Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
3 Rounds:
1 Minute
Easy Bike
Front Plank
Push-up to Down Dog
Skill
Warm-up (No Measure)
V Ups on Rig:
3 Candlesticks
3 Slow Toes to Rig
3 Full V Ups to Rig
**Establish appropriate and challenging height on Rig**
FARMERS CARRY:
100’ Farmers Carry (Lighter Weight)
100’ Farmers Carry (Workout Weight)
BIKE:
**Relax the Shoulders**
15 Seconds Easy Bike
15 Seconds Moderate Bike
Workout
Metcon (Time)
6 Rounds:
10 Calorie Assault Bike
100′ KB Farmers Carry
10 V Ups to Rig
Cool Down
Warm-up (No Measure)
1 Minute Each:
Up Dog
Down Dog
Childs Pose