Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Straight Legged Inchworms
Dumbbell Warmup
*Each Side (With 1 Light Dumbbell): *
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press
Mobility
Warm-up (No Measure)
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute Each Side
Skill
Warm-up (No Measure)
20 Seconds Easy Row
20 Second Medium Row
3 Frog Hops
3 Burpees
3 Box Step-ups (Each Leg)
3 Box Jumps (Low Height)
3 Box Jumps (Workout Height)
3 Burpee Box Jumps (Workout Height)
*With a Lighter Dumbbell (Each Side): *
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
6 Alternating Dumbbell Snatches
Build to Workout Weight
.
4 Alternating Dumbbell Snatches
General Fitness
Waterlogged (Time)
1,000 Meter Row
Directly Into…
30 Alt. Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Alt. Dumbbell Snatches
10 Burpee Box Jumps
10 Alt. Dumbbell Snatches
5 Burpee Box Jumps
* Looking for a 12-15 minute grinder workout today
* The row is a buy-in and only happens once
* DB Snatches are alternating sides each rep
* These are box jumps (not overs), so standard is full extension on the box