Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
7 Minutes:
100 Meter Run/7 Cal Bike
100 Meter Single Arm Farmers Carry
5 Burpees
10 Low Box Step-ups
MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Dumbbell Ankle Stretch on Box: 45 Seconds Each Side
Wrist Stretch on Box: 30 Seconds Each Side
Movement Prep
10 Box Step-ups (No Weight)
10 Dumbbell Box Step-ups (Lighter Weight)
25’ Walking Lunge
General Fitness
Yogi (Time)
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
**Box:** (24″/20″)
**Dumbbell:** (Single 50/35)