Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1 Minute Bike (Increasing Pace Each Round)
1 Minute PVC Movement + Stretch
**1st Round:** 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers [Video](https://www.youtube.com/watch?v=SrM4_RvFQf8)
**2nd Round:** 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats
**3rd Round:** 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Movement Substitutions
Feet as High as Possible
Knees to Chest
Knees Up
Movement Prep
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Hang Power Snatches
3 Power Snatches
Movement Prep
4 Strict Presses
4 Push Presses
4 Front Squats
4 Thrusters
*Build to Workout Weight *
General Fitness
Nail Biter (4 Rounds for reps)
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
*Rest 2 Minutes Between Rounds *
* 4 minutes on, 2 minutes off for 4 rounds
* Choose weights and variations that allow you to move for the majority of the movement
* Lighter and less complex is better if you’re on the fence
* Score is total reps across the 4 rounds