Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds Each:
Active Samson
Medicine Ball Foot Taps
Slow Air Squats
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Squats
Medicine Ball Relay
Teams of 3:
3 Rounds For Time:
Bear Crawl Down with Ball
10 Slamballs
Lunge Back with Ball
*Each Partner Goes 3 Times
Skill
Warm-up (No Measure)
RUN
*Soft Landing
* Take more steps
* Shorten your stride
* Land on your mid-foot right underneath the hips
* Pull up, don’t push away
20 Seconds Easy Pulls in Place
20 Seconds Faster Pulls in Place
.
20 Seconds Easy Pulls in Place
20 Seconds Faster Pulls on Wall
.
100 Meter Run
Box Jumps/Step Ups
10 Box Step-ups (Lower Height)
5 Box Jumps (Lower Height)
3 Box Jumps/Step Ups (Workout Height)
WALLBALLS
5 Front Squats
5 Push Press
.
5 Max Height Push Press Throws (Dip & Drive, No Squat)
.
5 Wallballs
Workout
Metcon (Time)
For Time:
200 Meter Run
15 Wallballs
15 Box Jumps
200 Meter Run
9 Wallballs
9 Box Jumps
200 Meter Run
6 Wallballs
6 Box Jumps
200 Meter Run
3 Wallballs
3 Box Jumps
200 Meter Run
Core
FIT Core 1 (No Measure)
4 Rounds:
20 Flutter Kicks with KB
20 Russian Twists with KB
30 sec Hollow Hold
Rest 1 min.