Crossfit Lillington – FIT
Warm-up
Metcon (No Measure)
30 Seconds
Active Samson
Child’s Pose
Banded Pass Throughs
Alternating Single Leg Touches
Child’s Pose with Left Reach
Banded Pull Aparts
Inchworm to Push-ups
Child’s Pose with Right Reach
Banded Deadlifts
*Ideally completed with thinnest available band
Skill
Metcon (No Measure)
RING ROWS
*establish good form*
10 Scap Pull-ups
5 Kip Swings
1-Strict Pull Up
5 Ring Rows
Dumbbell Push Press
*With a Lighter Dumbbell: *
3 Strict Presses
3 Dip and Hold
3 Push Presses
Workout
Metcon (Time)
4 Rounds:
200 Meter Run
10 Ring Rows
200 Meter Run
10 Dumbbell Push Press
Core
Core 1 (No Measure)
4 Rounds:
30 second Plank Hold
20 sit ups
10 superman