Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Active Samson + Air Squat
PVC Lat Stretch [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)
Faster Row
Push-up to Down Dog
PVC Overhead Squats
Skill
Warm-up (No Measure)
BURPEES
8 Frog Hops
4 Burpees
ROW
*shoulders stay forward of the hips until the legs straighten.*
30 Seconds Just Legs
30 Seconds Full Stroke
AIR SQUATS
5 Plate counter balance air squats
Squat Therapy
1 Min Squat Hold
Workout
Metcon (AMRAP – Reps)
AMRAP 3:
15 Calorie Row
21 Burpees
Max Air Squats
Rest 3 Minutes
AMRAP 3:
13 Calorie Row
18 Burpees
Max Air Squats
Rest 3 Minutes
AMRAP 3:
11 Calorie Row
15 Burpees
Max Air Squats
Rest 3 Minutes
AMRAP 3:
9 Calorie Row
12 Burpees
Max Air Squats