Crossfit Lillington – FIT
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)
Skill
Warm-up (No Measure)
BIKE:
*keep knees in line with handles*
10 Seconds Easy
10 Seconds Moderate
10 Seconds Hard
WALLBALLS
*fingertips up*
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
KNEES TO CHEST
10 Scap Pull-ups (Pulling Shoulders Down)
5 Kip Swings
1-3 Knees to Chest
DUMBBELL STRICT PRESS
5 Light Weight
5 Workout Weight
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Calorie Assault Bike
15 Wallballs
12 Dumbbell Strict Press
9 Knees to Chest
Cool Down
Warm-up (No Measure)
45 Seconds in Each:
Pigeon Pose
Up Dog
Down Dog
Childs Pose