Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Alternating Single Leg Touches [(Video)](https://youtu.be/hxfCmbc7-f8)
Inchworm to Push-up
Single Leg Alternating Dumbbell Romanian Deadlifts [(Video)](https://youtu.be/Uglmiob108U)
Active Dive-bombers [(Video)](http://)
Dumbbell Romanian Deadlifts
Push-up to Down Dog
*Warmup performed with light set of dumbbells
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Forearm Smash: 1 Minute Each Side
[Click Here](https://youtu.be/6dEM-RmBG7k)
Weightlifting
Deadlift (5×3)
* 20 minute strength session
* 5 sets of 3 completed at the same weight
* 5×3 should be completed about every 2 minutes so you have time to use first half of session for build-up to working weight.
General Fitness
Schrute Farms (AMRAP – Rounds and Reps)
AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)