Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
45 Seconds
Running in Place
Single Unders
Arm Circles
Spidermans Push-backs [Click Here](https://www.youtube.com/watch?v=Nl9h0LGsa8k)
30 Seconds
Running in Place
Single Unders
Arms Hugs
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
15 Seconds
Running in Place Single Unders
Arms Up and Down
Push-ups
Skill
Warm-up (No Measure)
SINGLE UNDERS
20 Seconds Hops (No Rope)
20 Seconds Single Under Practice
20 Seconds Double Under Practice
DUMBBELL PUSH PRESS
*power in the push press comes from the legs and hips*
5 Strict Press
5 Dip & Holds
5 Push Press
Workout
Metcon (Time)
3 Rounds:
400 Meter Jog/Walk
80 Single Unders
21 Dumbbell Push Presses
Core
FIT Core 3 (No Measure)
3 Rounds:
10 (3) Point Planks
10 Stink Bugs
10 Plank w/ Shoulder/Arm Taps
**3 point plank alternating (don’t elevate arms)**
: https://www.youtube.com/watch?v=Td9k60yECzE