Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson [Click Here](https://www.youtube.com/watch?v=Xww4cj9dGSo)
Kettlebell Deadlifts
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Russian Kettlebell Swings
Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
Kettlebell Goblet Squats
*Performed with lighter kettlebell
Skill
Metcon (No Measure)
KETTLE BELLS
5 Russian Swings (Upright Torso)
5 Russian Swings (More Horizontal Torso)
5 Full Swings (Upright Torso)
5 Full Swings (More Horizontal Torso)
Push Press
10 Second Dip Hold
5 Slow Dips
5 Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings
14 Kettlebell Reverse Lunges
7 Push Press
Core
FIT Core 2 (No Measure)
4 Rounds:
10 Mountain Climbers
10 Hip Glute Bridge w/ weight
10 Side Plank Crunches