Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Karaoke Down and Back x2
Spidermans Pushbacks [Click Here](https://www.youtube.com/watch?v=Nl9h0LGsa8k)
Side Shuffle Down and Back x2
Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Skip For Height Down
Skip for height back
Glute Bridges
Jumping Air Squats
Modified Barbell Warmup
5 Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
5 Back Squats
5 Good Mornings
Wrist Stretch: 40 Seconds
Chest Stretch: 40 Seconds
Squat Hold 40 Seconds
Movement Prep
Establish Tight Back Rack Position
3 Pausing Back Squats
3 Back Squats
Establish Front Rack Position
3 High Hang Power Cleans
3 Hang Power Cleans
Establish Bench Position
3 Pausing Bench Press (1 Second on Chest)
3 Bench Press
General Fitness
Runny Nose (Time)
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Med Ball Run 20/14
75 Bench Press (135/95)
400 Meter Team Med Ball Run 20/14
75 Hang Power Cleans (115/85)
400 Meter Team Med Ball Run 20/14