Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 8
Minute 1: Easy Run Shuttle Runs on Turf
Minute 2: Stretch
*Stretches *
**Round 1:** Active Samson + Air Squat at Top
**Round 2:** Push-up to Down Dog
**Round 3:** 30 Second Front Plank + 30 Second Mountain Climbers
**Round 4:** 30 Second Side Plank (Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Banded Hamstring Distraction: 1 Minute Each Side
[Click Here](https://youtu.be/q1z8XDzzGoU)
30 Seconds Banded Deadlifts
10 Empty Barbell Deadlifts
Weightlifting
Deadlift
Spend 15 minutes finding a heavy set of 3.
General Fitness
Sugar Daddy (Time)
21-15-9:
Deadlifts (225/155)
400 Meter Run
* Looking for an 8-10 minute workout
* If unable to run, complete one of the following:
* 28/20 Calorie Assault Bike
* 500 Meter Row