Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog
30 Seconds
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank
Movement Prep
10 AbMat Sit-ups
5 Second Sprint
25 Seconds Moderate
5 Pausing Deadlifts
5 Deadlifts
Build to Lighter Weight
Build to WOD weight
General Fitness
Jelly Belly (Time)
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)
*Female Calories: 18-14-10-7-3
*Looking for it to take somewhere around 20 minutes
*Focus on quality movement and just keep moving!