Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
20 Seconds
Easy Jog
Quad Stretch
Knees to Chest
Easy Jog
Straight Leg Kick
Side Lunges
Easy Jog
Walking Samson
Walking Spiderman
Medicine Ball Jog
Medicine Ball Foot Taps
Medicine Ball Deadlifts
Medicine Ball Jog
Medicine Ball Slams
Medicine Ball Squats (Squat to Ball)
Medicine Ball Jog
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)
MOBILITY
Kettlebell Ankle Stretch: 30 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee.
Kettlebell Squat Hold: 1 Minute
Holding a kettlebell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground. Complete 10 air squats after the one minute hold.
Skill
Warm-up (No Measure)
Frontal Shoulder Raise
5 with light weight
5 with workout weight
Shoulder Strict Press
5 with light weight
5 with workout weight
Lateral Shoulder Raise
5 with light weight
5 with workout weight
**all performed with a dumbbell**
Workout
Metcon (Time)
3 Rounds:
400 Meter Run
10 Frontal Shoulder Raise
10 Shoulder Press
10 Lateral Shoulder Press
Choose a lighter weight for shoulder dumbbell workout.
Cool Down
Warm-up (No Measure)
1 Minute Each
Up Dog
Down Dog
Childs Pose