Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 7:
**Partner 1: **
50 Meter Light Kettlebell Farmers Carry (Each Side)
**Partner 2: **
AMRAP:
5 Push-up to Down Dogs
10 Active Samsons
*Switch Stations When Partner Returns From Run
Kettlebell Warmup
*Performed With Light Kettlebell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)
MOBILITY
Kettlebell Lat Smash
Kettlebell Pec Smash
Kettlebell Calf Smash
Movement Prep
10 Hip Pops
5 Russian Kettlebell Swings
5 Kettlebell Swings
Movement Prep
10 Scap Pull-ups
15 Second Arch Hold
5 Kip Swings
15 Second Hollow Hold
1-3 Strict Pull-ups
3 Pull-ups
General Fitness
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
* KBS are full, American Swings (finish overhead).
* Shoot for big, ideally unbroken sets inside
* Pace the runs to accomplish that
* The more confident you are on the inside movements, the harder you can push the runs
* Goal time 10-15 minutes