Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
High Hops
Child’s Pose
Moderate Row
Box Step-ups
Ankle Stretch
Faster Row
Box Step-ups
Chest stretch (face down on ground)
Skill
Warm-up (No Measure)
BOX STEP-UPS
5 Small Hops
5 Tall Hops
5 Box step-ups
ROWING
10 Seconds Catch Position Hold
20 Seconds Easy Row
WALLBALLS
5 Front Squats
5 Push Press
5 Wallballs
TRICEP DIPS
5 tricep dips feet close
5 tricep dips feet out
LAT PULL DOWNS
(PVC w/green band)
5 standing
5 in L sit
Workout
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs
1 Minute Lat Pull Down in L sit
1 Minute Box Step-Ups
1 Minute Tricep Dips
1 Minute Calorie Row
1 Minute Rest
Core
FIT Core 1 (No Measure)
4 Rounds:
20 Flutter Kicks
20 Russian Twists (add weight)
30 sec Hollow Hold
Rest 1 min.