247

By tmurch17Uncategorized

Crossfit Lillington – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Single Unders

Arm Circles

Spidermans Push-backs [Click Here](https://www.youtube.com/watch?v=Nl9h0LGsa8k)

30 Seconds

Single Unders

Arm Swings across the body

Push-up to Down Dog

15 Seconds

Single Unders

Arm swings Up and Down

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Deadlifts

5 Front Squats

5 Strict Press

5 Dip & Holds

5 Push Press

Movement Substitutions

Reduce Reps

90 Seconds of Practice

120 Single Unders

Weightlifting

Push Press (1×3)

Spend 15 minutes building to a heavy set of 3.

Taken from the rack.

General Fitness

Trail Blazer (Time)

3 Rounds For Time:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)