Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Squat to Medicine Ball
Moderate Bike
Ground to Overhead with Medicine Ball
Faster Bike
Squats with Medicine Ball
20 Seconds
Dumbbell Romanian Deadlifts (Each Side)
Hollow Hold
Dumbbell Strict Press & Reach (Each Side)
Arch Hold
Dumbbell High Plank Rows (Each Side)
*Performed with Lighter Dumbbell
MOBILITY
Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Medicine Ball: 1 Minute
WallBall Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
Toes-to-Bar Prep
10 Scap Pull-ups (Pulling Shoulders Down)
5 Kip Swings
3 Strict Toes to Bar
1-3 Knees to Chest
3 Toes to Bar
T2B Substitutions
Reduce Reps
Knees to Chest/Knee Raise
DB Snatch Prep
*Each Side With Lighter Weight:
5 Strict Presses Each Side
5 Deadlifts
5 Jump Shrugs
10 Alternating Dumbbell Snatches
*Build to Workout Weight *
6 Alternating Dumbbell Snatches
General Fitness
Eighteen Wheeler (AMRAP – Rounds and Reps)
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar