Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
2 ROUNDS:
30 Seconds
Easy Single Unders
Plate Ground to Overhead
PVC Pass Throughs
Higher Single Unders
Plate Counterbalance Squats
PVC Pass Throughs
Fast Single Unders
Squats with Heels on Plate
PVC Pass Throughs
Skill
Warm-up (No Measure)
SINGLE UNDERS:
15 Seconds Bounds (No Rope)
15 Seconds Single Under Practice
ROWING:
**Heels Down**
20 Seconds Row (Feet Not Strapped In)
20 Seconds Row (Feet Strapped In)
OVERHEAD SQUATS:
5 OHS with Ab Mat on Each Hand
5 OHS with PVC
5 OHS with 5 LB Plates
**if this task is too difficult perform counter balance squats**
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Single Unders
20 Calorie Row
15 Overhead Squats
Adapt OHS to counterbalance squats if deemed necessary by the coach.
Accessory Work
Warm-up (No Measure)
3×10:
-Dumbbell Bent over Row
(palms up)
-Bicep Curls
-Hammer Curls