Crossfit Lillington – FIT
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)
Skill
Warm-up (No Measure)
JUMPING PULL UPS
10 Scap Pull-ups
5 Kip Swings
3 Jumping Pull-ups
3 Chest to Bar Jumping Pull-ups
TOES TO BAR
5 Knees to Waist
5 Knees to Chest
5 Toes to Bar
KETTLEBELL DEADLIFT
5 Light KB Deadlifts
*Build to Workout Weight*
5 Pausing Deadlifts (1 Inch off the Ground for 3 Seconds)
Workout
Metcon (5 Rounds for time)
Every 4 Minutes x 5 Rounds:
3 Jumping Pull-ups
6 Toes to Bar
9 KB Deadlifts
9 Calorie Assault Bike