Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Samson
Moderate Row
Reverse Lunges
Faster Row
Jumping Lunges
PVC
5 Pausing Back Squats
5 Good Mornings
5 Reverse Lunges (Each Leg)
Skill
Warm-up (No Measure)
ROWING
20 Seconds Legs Only
20 Second Easy Row
WALKING LUNGE
10 Reverse Lunges
25’ Walking Lunge
Workout
Metcon (Time)
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Cool Down
Warm-up (No Measure)
45 seconds each side:
Couch Stretch
Pigeon Stretch
Childs Pose