Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds:
Side Lunges
Slow Air Squats
Knuckle Drags
Russian Kettlebell Swings
Active Samson
Kettlebell Goblet Squats
Kettlebell Strict Press (Right Arm)
Kettlebell Strict Press (Left Arm)
Skill
Warm-up (No Measure)
Front/Goblet Squats
5 Pausing PVC Zombie Squats
5 PVC Zombie Squats
5 Goblet KB Squats
Kettle Bell Swings
5 Kettlebell Deadlift
5 Russian Kettlebell Swings
5 Kettlebell Swings
Workout
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
10 Goblet Squats
15 Kettlebell Swings
200 Meter Run
Accessory Work
Warm-up (No Measure)
4×8
Bicep Curl
Hammer Curl
Tricep Overhead Extension
Tricep Dips