Crossfit Lillington – FIT
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
Skill
Warm-up (No Measure)
AIR SQUATS
*find your heels in the ground*
Establish Neutral Standing Position
5 Pausing Squats
5 Counter balance Squats w/ 10# plate
5 Air Squats
ROW
*find your heels: don’t let them come off rower*
20 Seconds Moderate Row
SINGLE UNDERS
*Kiss the heels*
20 Seconds Single Unders
20 Seconds Double Under Practice
Workout
Metcon (Time)
3 Rounds:
75 Single Unders
50 Air Squats
15 Calorie Row
Cool Down
Warm-up (No Measure)
45 Seconds Each Side:
Couch Stretch
Pigeon
Calf