Crossfit Lillington – FIT
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
## Dumbbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Warm-up (No Measure)
AbMat Sit-up
Establish Top Position
10 AbMat Sit-ups
Farmers Carry Movement Prep
*With Lighter Dumbbells: *
Establish Standing Position
50 Meter Farmers Carry
Dumbbell Deadlift
Establish Set-up Position
5 Reps of “First Pull” Drill
5 Deadlifts
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
100 Meter DB Farmers Carry
30 AbMat Sit-ups
100 Meter DB Farmers Carry
15 DB Deadlifts
Accessory Work
Metcon (No Measure)
4×12
Lat Pull Downs
Banded Face Pulls
Bent Over Rows
Bent Over Flys