Crossfit Lillington – CrossFit
Warm-up
General Fitness
Warm-up (No Measure)
30 Seconds
Lateral Hops Over Bar
Active Samson
Wrist Stretch
Forward Hops Over Bar
Reverse Lunges
Front Rack Stretch
3 Push-ups + 10 Mountain Climbers
Jumping Lunges
Child’s Pose
Barbell Warmup
5 Romanian Deadlifts
5 Strict Press & Reach
5 Hang Muscle Cleans
5 Push Press & Reach
5 Muscle Cleans
5 Push Jerks
Box Jump Over Movement Prep
3 Box Jump Overs (Lower Box)
3 Box Jump Overs (Workout Box)
Rope Climb Movement Prep
5 Hanging Knees to Elbows
3 Jump + Foot Locks
1 Rope Climb
Rope Climb Movement Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)
Movement Prep
5 Power Cleans
4 Push Jerks
3 Clean and Jerks
*Build to Workout Weight*
Metcon (Time)
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Medball Carry (20/14)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Medball Carry (20/14)
* All 3 run at same time, 1 person carries ball at a time. switch as needed.
* Split reps of other work as needed, focusing on quick work in small sets.