Crossfit Lillington – CrossFit
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 Medicine Ball Cleans
5 Front Squats
5 Strict Presses
5 Thrusters
Skill
Warm-up (No Measure)
Movement Prep
Put Hands in Pockets
20 Seconds Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
90 Seconds of Practice
90 Single Unders
Establish Hand Position on Ball
3 Front Squats
3 Push Press
3 Thrusters
3 Wallballs
Establish Grip on Bar
7 Deadlifts
Weightlifting
Deadlift
15 minutes to build to a heavy triple (unbroken)
General Fitness
Smooth Criminal (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
* Looking to complete at least 3+ rounds
* Works out to one round every 4-5 minutes