Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Air Squats with Hands Overhead
Moderate Row
Slow PVC Overhead Squats
Faster Row
Jumping Air Squats
DUMBBELL WARM UP
5 Good Mornings
5 Pausing Back Squats
5 Push Presses
5 Front Squats
5 Deadlifts
Skill
Warm-up (No Measure)
AIR SQUATS
Squat Therapy
20 seconds counter balance squats
ROW
Establish Sitting Position
10 Seconds Easy Row
10 Seconds Moderate
10 Seconds Fast
PUSH PRESS
Establish Front Rack position
5 Dips
5 Strict Press
5 Push Press
Workout
Metcon (5 Rounds for time)
On the 5:00 x 5:
30 Air Squats
15 Calorie Row
7 Push Press