Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog
Skill
Warm-up (No Measure)
AB MAT SIT UPS
10 sit ups
*Breathing*
BIKE
5 Second Sprint
25 Seconds Moderate
*Fast start*
Workout
Metcon (Time)
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
Cool Down
Warm-up (No Measure)
45 Seconds in Each:
Couch Stretch – per side
Pigeon Pose – per side
Up Dog
Down Dog