Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
Active Samson + Air Squats
PVC Pass Throughs
Cossack Squats [(Video)](https://youtu.be/RTlsrgLBxUU)
PVC Pass Throughs
PVC Overhead Squats
PVC:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
Skill
Warm-up (No Measure)
RUN
*Keep the feet light and time in contact with the ground minimal *
100 Meter Run
GOBLET SQUATS
5 Squat Therapy Squats
5 Plate counter balance squats
5 Goblet Squats
Workout
Metcon (Time)
5 Rounds:
200 Meter Run
10 KB Goblet Squats
Core
FIT Core 2 (No Measure)
4 Rounds:
10 Mountain Climbers
10 Hip Glute Bridge w/ weight
10 Side Plank Crunches