Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Spidermans
Box Step-ups (Low Box)
40 Seconds
Moderate Row
Hand on Box Mountain Climbers
Box Jumps with Step Down (Low Box)
20 Seconds
Faster Row
Frog Hops
Box Jumps with Step Down (Higher Box)
MOBILITY
Drop Ankle Stretch on Box: 30 Seconds Each Leg
Pigeon Pose on Box: 1 Minute Each Leg
Movement Prep
5 Step-ups Each Leg (Workout Box)
5 Pausing Box Jumps (Workout Box)*
*Emphasize the pause at the top to rest and exhale
6 Slow Burpees (Emphasize Composure Breath)
3 Faster Burpees
Row
20 Seconds @ 24 Strokes Per Minute
20 Seconds @ 26 Strokes Per Minute
20 Seconds @ 28 Strokes Per Minute
20 Seconds @ 30 Strokes Per Minute
General Fitness
The Good Life (Time)
FOR TIME
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)