Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Run
30 Seconds
Inchworms [Click Here](https://youtu.be/Et0WRT6Q3sA)
Hollow Hold
Push-up Shoulder Taps [Click Here](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Glute Bridges
Down Dog [Click Here](https://www.youtube.com/watch?v=pASLkvDHyxE)
Left Leg Glute Bridges
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Right Leg Glute Bridges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Child’s Pose: 30 Seconds
Front Rack Stretch: 30 Seconds
Movement Prep
Establish Upper Body Position
10 Deadlifts
Establish Upper Body Position
3 High Hang Power Cleans
3 Hang Power Cleans
Establish Upper Body Position
3 Push Press
3 Push Jerks
General Fitness
Assault on DT (Time)
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95