Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Glute Bridges + Air Squats
Moderate Row
Right Leg Glute Bride + Air Squats
Faster Row
Left Leg Glute Bride + Air Squats
*30 seconds for glute bridge, 30 seconds for air squats
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Pausing Back Squats
5 Strict Press & Reach
5 Deadlifts
5 Pausing Front Squats
MOBILITY
Pigeon Pose: 30 Seconds Each Side
Back Squat Hold: 1 Minute Hold
DU Movement Substitutions
Reduce Reps
90 Seconds of Double Under Practice
115 Single Unders
Weightlifting
Back Squat (3×6)
* 3 working sets of 6 today
* Athletes have the choice of building or staying at the same weight across
* Take 3-4 warmup before you get to your first working set
General Fitness
Escape from Wonderland (Time)
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
Goal is 5 minutes per round for 15-16 minutes total.