Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Medicine Ball Deadlifts
Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E)
30 Seconds
Medicine Ball Ground to Overhead
Glute Bridges
15 Seconds
Medicine Ball Slams
Air Squats
*Performed with Workout Weight Medicine Ball
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
Establish Hand Position
5 Front Squats
5 Push Press
5 Wallballs
Movement Prep
*With an Empty Barbell: *
5 Pausing Floor Pushes (Start at Mid-Shin and Pause for 3 Seconds Just Below the Knee)
5 Hip Pushes (Start Just Below the Knee and Finish at the Top)
5 Deadlifts
*Build to Light Weight: *
5 Pausing Floor Pushes
5 Hip Pushes
5 Deadlifts
Weightlifting
Deadlift (5×5)
15 minutes
Athletes can warm up and attempt to complete all 5 sets at the same weight or add weight each set and complete a heavy set of 5.
General Fitness
Optimus Prime (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
*On the Minute: 5 Deadlifts (225/155)*
* “Optimus Prime” begins on the wallballs
* At the top of each minute, complete 5 deadlifts before moving back to the medicine ball
* The score today is total wallballs completed in 7 minutes