Crossfit Lillington – FIT
Warm-up
Metcon (No Measure)
Warmup Run
200 Meter Easy Jog
## 30 Seconds
Plate Hops
Air Squats
Plate Ground to Overhead
Active Samsons
Plate Counterbalance Squats (Press Away From Body During Squat)
Deep Side Lunges
*Warmup completed with 10lb plate*
Skill
Warm-up (No Measure)
Squat Therapy:
5 minutes of work at the wall working to get the chest upright and your body closer to the wall. Don’t separate knees wider to get closer to the wall!
Dumbbell Front Squats:
5 Pausing Front Squats
5 Front Squats
Workout
Metcon (Time)
For Time:
200 Meter Run, 10 Front Squats
200 Meter Run, 10 Front Squats
200 Meter Run, 10 Front Squats
200 Meter Run, 10 Front Squats
200 Meter Run, 10 Front Squats
Choose DB weight that challenges you! Keep that chest upright!!
Accessory Work
Warm-up (No Measure)
4 x 8 with Dumbbells:
Bent Over Rows
Kneeling One Arm Rows
Reverse Flys