Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
With a Partner
**Partner 1: **
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)
**Partner 2: **
6 x 30 Seconds Each of Banded Movement
*Switch stations after the 3 minutes. If you have enough bikes, you don’t have to partner people up. Run them together on the same station.*
***Banded Movements: ***
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats
*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.
Dumbbell Warmup
*With Light Set of Dumbbells: *
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach
5 Reverse Lunges (Each Leg)
Dumbbell Ankle Stretch: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=Dow1Pz28JwI)
Dumbbell Goblet Squat Hold: 1 Minute
[Click Here](https://www.youtube.com/watch?v=YGkF5eCEaUY)
*Complete with one dumbbell in the goblet position
General Fitness
“Leg Work” (5 Rounds for time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike