Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Seconds Each
Single Unders
Active Samson
Air Squats
Straight Leg Inchworms
Skill
Warm-up (No Measure)
SINGLE UNDERS
*smooth and steady*
15 Seconds Slow Single Unders
15 Seconds Quick Single Unders
BURPEE BOX STEP OVERS
*no full extension on burpee*
10 Step-overs Each Leg
6 Frog Hops
3 Burpees
4 Burpee Box Step Overs
DUMBBELL FRONT SQUATS
*lead with the weights*
20 Second Pausing Front Squat
_
5 Front Squats
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Build to Workout Weights
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy In: 100 Single Unders
12 DB Front Squats
4 Burpee Box Step Overs
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Single Unders
8 DB Front Squats
4 Burpee Box Step Overs
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Single Unders
4 DB Front Squats
4 Burpee Box Step Overs