Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
20 Seconds
Moderate Bike
Air Squats
10 Seconds
Fast Bike
Reverse Lunges
THEN
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)
Squat Hold: Repeat For 1 Minute
Skill
Warm-up (No Measure)
AB MAT SIT UPS
5 Knee Out Sit-ups
5 Knees In Sit-ups
5 Sit-ups (Preference)
BIKE
*keep the knees tracking straight ahead; pull the heel back and up this can help athletes utilize more of their hamstrings and glutes.*
20 Seconds Easy
20 Seconds Moderate
20 Seconds Fast
AIR SQUATS
*Screwing the feet into the floor*
20 Seconds AbMat Sit-ups
20 Seconds Bike
20 Seconds Air Squats
Workout
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest