Crossfit Lillington – FIT
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
KB Warm-up:
5 Single leg deadlift (left)
5 Single leg deadlift (right)
10 Russian KB Swing
5 KB Deadlift
5 Wallball front squat
5 Wallballs
General Fitness
Metcon (No Measure)
14 Minute EMOM:
Odd Minutes: 10 Wallballs
Even Minutes: 10 KB Deadlifts (Moderately Heavy)
Starts with the wallballs. Alternating rounds of each for 7 rounds.
Core
FIT Core 1 (No Measure)
4 Rounds:
20 Flutter Kicks with KB
20 Russian Twists with KB
30 sec Hollow Hold
Rest 1 min.