Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Easy Bike
PVC Straight Leg Swings (30 Each Side) [Click Here](https://youtu.be/foyEIeygllk)
45 Seconds
Moderate Bike
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
30 Seconds
Fast Bike
PVC V-Ups [Click Here](https://youtu.be/-lvdWJC5b8M)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romaninan Deadlifts
5 Front Squats
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Movement Substitutions
Reduce Reps
Banded Chest to Bars or Pull-ups
Jumping Chest to Bars or Pull-ups
Ring Rows
Movement Prep
5 Knees to Waist
5 Knees to Chest
5 Toes to Bar
Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
Knees to Waist
Movement Prep
5 Empty Bar Deadlifts
*Build to Light Weight*
5 Pausing Deadlifts (1 Inch off the Ground for 3 Seconds)
General Fitness
Ninja Turtle (5 Rounds for time)
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike
* Working through 5 fast paced intervals.
* Rounds begin on the 0-4-8-12-16
* Looking to have somewhere between 1:30-2:00 of rest before starting the next round
* Score each round for time. (They are not AMRAPs..only 1 time through each interval)