Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row (Feet Out)
Squats to Medicine Ball
Box Step-ups
Moderate Row (Feet Out)
Medicine Ball Slams
Lateral Box Step-Overs
Faster Row (Feet Out)
Medicine Ball Foot Taps
Box Jump + Step Down (Low Box)
*Performed at a low box height and with workout weight medicine ball
Skill
Warm-up (No Measure)
BOX JUMPS/STEP UPS
*feel the heel, full hip extensions*
5 Pausing Box Jumps (To Lower Box, Holding For 1 Second in Jump & Land)
5 Box Jumps (Workout Height)
WALLBALLS
*feel the heel, full hip extensions*
6 Pausing Medicine Ball Front Squats
3 Push Press
6 Pausing Wallballs (1 Second in Bottom)
3 Wallballs
Workout
Metcon (Time)
For Time:
25 Calorie Row
THEN
3 Rounds:
200 Meter Run
20 Box Jumps/Step Ups
20 Wallballs
THEN
25 Calorie Row