Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
2 Rounds:
30 Seconds
Easy Bike
Push-up to Down Dog
Moderate Bike
Flutter Kicks
Faster Bike
Mountain Climbers
DUMBBELL:
5 Stiff Legged Deadlifts
5 Strict Press
5 Front Squats
5 Strict Press
5 Thrusters
Skill
Warm-up (No Measure)
Knees to Chest:
10 Second Hollow Hold
10 Second Arch Hold
10 Scap Pull-ups
5 Kip Swings
5 Knees to Chest
3 Toes to Bar attempts
Thrusters:
5 DB Front Squats
5 Strict Press
5 Thrusters
Workout
Metcon (Time)
4 Rounds:
15 Calories on Bike
15 Knees to Chest
7 Thrusters
Cool Down
Warm-up (No Measure)
Couch Stretch
Chest Stretch on wall/box
Childs Pose