Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Up Dog
Front Plank
Moderate Bike
Down Dog
Right Side Plank
Faster Bike
Push-up to Down Dog
Left Side Plank
THEN
30 Seconds
Right Side Farmers Walk
Right Side Bent Over Rows
Left Side Farmers Walk
Left Side Bent Over Rows
*Completed with lighter kettlebell than we’re using in the workout
Skill
Warm-up (No Measure)
ABMAT SITUP
Establish Finish Position
20 Seconds AbMat Sit-ups
BIKE
Establish Sitting Position
20 Seconds Moderate Bike
FARMERS CARRIER
Establish Body Position
50 Foot Farmers Carry (Lighter Weight)
50 Foot Farmers Carry (Workout Weight)
RING ROWS
10 Scap Pull-ups
30 second hold at top/bottom of rings
3 Ring Rows
Workout
Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
10 Calorie Assault Bike
10 Ring Rows
100 Meter Farmers Carry
2 Rounds:
30 AbMat Sit-ups
10 Calorie Assault Bike
10 Ring Rows
100 Meter Farmers Carry
1 Rounds:
30 AbMat Sit-ups
10 Calorie Assault Bike
10 Ring Rows
Choose a manageable weight for the farmer carries. This is a longer workout so pace appropriately.