Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
400 Meter Run
5 Inchworms to Push-ups
10 PVC Good Mornings
200 Meter Run
5 Push-up to Down Dogs
10 PVC Romanian Deadlifts
100 Meter Run
5 Active Spidermans (Each Leg)
10 PVC Deadlifts
Skill
Warm-up (No Measure)
KETTLEBELL FACING BURPEES
4 Stagger Step Burpees (No Jump Over)
4 KB Facing Burpees
KETTLEBELL DEADLIFTS
10 Top Half Deadlifts
5 Deadlifts
Workout
Metcon (Time)
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees
Core
FIT Core 3 (No Measure)
3 Rounds:
10 (3) Point Planks
10 Stink Bugs
10 Plank w/ Shoulder/Arm Taps
**3 point plank alternating (don’t elevate arms)**
: https://www.youtube.com/watch?v=Td9k60yECzE