Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
40 Seconds
Single Unders
Toe Touch to Air Squats
30 Seconds
Single Unders
Air Squats
20 Seconds
Single Unders
Jumping Air Squats
POSTERIOR PRIMERS:
**No Bands **
*30 Seconds of Each:*
Bird Dogs
Side Plank (Each Side)
Medicine Ball Goblet Squat Holds
**Bands**
*30 Seconds of Each:*
Banded Glute Bridges
Banded Lateral Walks (Each Direction)
Banded Slow Squats
Medicine Ball Warmup
5 Deadlifts
5 Front Squats
5 Strict Presses
5 Thrusters
Skill
Warm-up (No Measure)
SINGLE UNDERS
Put Hands in Pockets
20 Seconds Single Unders
20 Seconds Double Under Practice
WALLBALLS
Establish Hand Position UNDER
3 Front Squats
3 Push Press
3 Thrusters
3 Wallballs
KETTLEBELL DEADLIFT
Establish Positioning
*KB between feet near laces
*Shoulders right over the KB
7 Deadlifts
Workout
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP:
60 Single Unders
15 Wallballs
15 Deadlifts
Core
FIT Core 2 (No Measure)
4 Rounds:
10 Mountain Climbers
10 Hip Glute Bridge w/ weight
10 Side Plank Crunches