Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Push-up to Down Dog
Slow Air Squats
Single Unders
Shoulder Taps [Click Here](https://youtu.be/Nc0g-6Esee4)
Arms Overhead Air Squats
Single Unders
Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats
Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
Barbell Front Squat Hold: 1 Minute
[Click Here](https://www.youtube.com/watch?v=YGkF5eCEaUY)
Movement Prep
20 Seconds Single Under Practice
20 Seconds Double Under Practice
Movement Prep
10 Scap Pull-ups
10 Kips Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters
Movement Substitutions
Reduce Reps
Pull-ups
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Reduce Reps
45 Seconds of Practice
45 Single Unders
Weightlifting
Thruster (1×3)
* Spend 15 minutes to find a heavy set of 3.
* Each set starts from the floor so the weight must be something you can power or squat clean.
General Fitness
Tailspin (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters (95/65)
30 Double Under
15 Chest to Bar Pull-ups
30 Double Unders
* Looking to complete around 4 rounds today (one round every 3:30)
* Each set of thrusters come from the floor.