Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Push-up to Down Dog
20 Seconds
Moderate Bike
Air Squats
10 Seconds
Fast Bike
Reverse Lunges
AbMat Tic Tac Toe:
Set-up 9 plates to create a tic tac toe board. Split the class into two teams. One will place their AbMats right side up, while the other will place them right side down. Each team will line up together on the opposite end of the room. At the call of “Go” they will complete a 3 calorie bike or 5 air squats (Both teams do same, switch movements each game) before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces.
Squat Hold: 1 Minute
[Click Here](https://www.youtube.com/watch?v=GSAp77tVH9k)
Couch Stretch: 90 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
Calf/Ankle Stretch on Rig Post: 1 Minute
5 Knee Out Sit-ups
5 Knees In Sit-ups
5 Sit-ups (Preference)
5 Pausing Air Squats
General Fitness
Air BnB (5 Rounds for reps)
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest
* Athletes will work for 3 minutes straight before resting for 1 minute
* The score is total reps across the five rounds
* The goal is to keep moving for 3 minutes, which is why these movements are so simple