Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Line Drills
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Straight Leg Inchworms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
MOBILITY
Pigeon Pose + Lat Stretch: 30 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. At the same time, reach the arm across the body to stretch the lat. When right leg is forward, reach the right arm across the body. When the left leg is forward, reach the left leg across the body.
Skill
Warm-up (No Measure)
Movement Prep
10 Scap Pull-ups
10 Kip Swing Taps
5 Knee Up Taps
3 Toes to Bar (No Tap)
T2B Substitutions
Reduce Reps
Feet as High as Possible
Knee Raises
Anchored Toes 2 Rig
Run Subs if needed:
500/400 Meter Row
28/20 Calorie Assault Bike
General Fitness
Cement Mixer (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
* Starting a round every 3 minutes
* Looking for a moderately fast run and ideally big sets of toes to bar
* Ideal timing is roughly 2 minutes for the runs and 30 seconds for the toes to bar, leaving 30 seconds for rest
* Bring down the distance and/or rep scheme to accomplish that
* Score is the slowest round of the 7 rounds