Crossfit Lillington – FIT
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
With PVC
Barbell 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)
TOES TO BAR/KNEES TO CHEST
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
KETTLEBELL SWINGS
3 Russian Swings
3 Kettlebell Swings
THRUSTERS
4 Strict Presses
4 Push Presses
4 Front Squats
4 Thrusters
Workout
Metcon (AMRAP – Rounds and Reps)
4 Rounds:
1 Minute Toes to Bar
1 Minute Kettlebell Swings
1 Minute DB Thrusters
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds