Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Down Dog
AbMat Sit-ups (No Arms)
Single Unders
Push-up to Down Dog
Straight Legged AbMat Sit-ups
Double Unders
Straight Leg Inchworms to Push-up
AbMat Sit-ups
Couch Stretch: 1 Minute Each Side
Ankle Stretch on Post: 30 Seconds Each Side
General Fitness
Annie on the Run (Time)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
DU Movement Substitutions
-Reduce Reps
-Timed Stations (2:30 – 2:00 – 1:30 – 1:00 – :30)
-Single Unders (150-120-90-60-30)
Run subs if needed:
* 14/10 Assault Bike
* 250 Meter Row