Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
EMOM 8
Minute 1: Easy Run (Shuttle Runs or Around Cones Inside)
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)
## PVC 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)
RUNNING
*lean and pull*
30 Seconds Banded Run
100 Meter Run
KETTLEBELL DEADLIFT
*keep tension and weights close*
30 Seconds Banded Deadlifts
10 Light KB Deadlifts
Workout
Metcon (Time)
21-15-9:
KB Deadlifts
400 Meter Run
Core
FIT Core 3 (No Measure)
3 Rounds:
10 (3) Point Planks
10 Stink Bugs
10 Plank w/ Shoulder/Arm Taps
**3 point plank alternating (don’t elevate arms)**
: https://www.youtube.com/watch?v=Td9k60yECzE