Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
[Click Here for Video Demo of Movements:](https://youtu.be/WVTJdjFjzaE)
High Knee Karaoke
Over the Hurdles
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffle
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Run 100 Meters (Easy)
Run 50 Meters (Moderate)
Run 50 Meters (Faster)
Banded Hamstring Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)
Banded Lat Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/3xhccdGXRLI)
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
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10 Second Hollow / Arch Hold
10 Kip Swings
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3 Hip Pops
3 Pull-ups
Movement Prep
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Strict Pull-ups
Ring Rows
Movement Prep
*With Lighter Weight: *
5 Dumbbell Russian Swings Each Side
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5 Strict Press
5 Dips
5 Push Jerks
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5 Hang Clean and Jerks (Each Side)
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*With Workout Weight: *
5 Hang Clean and Jerks (Each Side)
General Fitness
Monkey Business (Time)
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups
Goal time between 16-20 minutes.
*Choose movements and weights that allow you to move a majority of the time and minimize rest.
* Run at a pace where you can come in an go big on the dumbbell each round
HANG CLEAN AND JERKS
* Switching arms every 5 reps on the dumbbell, try to get these done with 1 break maximum
* Since one arm gets a break while the other works, push for larger sets here