Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Karaoke
Over the Hurdles
Knee to Chest
Walking Samson
Lunge & Twist (Over Front Leg)
High Knees
Butt Kickers
Side Shuffle
Run 100 Meters (Easy)
Run 50 Meters (Moderate)
Run 50 Meters (Faster)
Skill
Warm-up (No Measure)
**Spend about 10 minutes working on strict pull-ups through various techniques.
Start with a large band and work towards a smaller band.
**Then practice slow negatives by jumping into the pull-up position and lowering back down slowly (5 seconds if possible).
**Attempt a strict pull-up with no assistance…I know you are all going to say “I can’t”, but please try anyway! See how far you can get.
General Fitness
Metcon (Time)
4 Rounds:
200 Meter Run
20 Dumbbell Hang Clean and Jerks (Moderate weight)
15 Jumping Pull-Ups (can sub ring rows for pull-ups if needed, but at least try the pull-ups during warm-up)
* If desired, hang clean and jerk can be changed to strict curl and press.