Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Row
Active Spidermans to Push-up
30 Seconds
Moderate Row
Mountain Climbers
20 Seconds
Faster Row
Steady Burpees
PVC Warm UP:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Warm-up (No Measure)
BURPEES
5 Frog Hops
3 Step out Burpees
3 Burpees
ROW
30 Seconds Moderate Row
DB PUSH PRESS
*shoulders over hips*
5 Slow Dips and Hold
5 Dips
5 Dip and Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
20 Dumbbell Push Press
20 Burpees
20 Calorie Row
Rest 4 Minutes
15 Dumbbell Push Press
15 Burpees
15 Calorie Row
Rest 4 Minutes
10 Dumbbell Push Press
10 Burpees
10 Calorie Row