Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
60 Seconds
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Plate Front Raises to Overhead
40 Seconds
Active Samson + Air Squat when switching sides
Plate Hops
30 Seconds
Slow Air Squats
Plate Counterbalance Squats
20 Seconds
Squat Hold
Plate Hop Burpees
Dumbbell Goblet Squat Hold: 1 Minute
Dumbbell Ankle Stretch: 1 Minute Each Side
Child’s Pose: 1 Minute
*Each Side With Lighter Dumbbell: *
5 Deadlifts
5 Straight Arm Jumps
5 High Pulls
5 Strict Presses
5 Push Jerks
10 Alternating Dumbbell Snatches
5 Goblet Squats with WOD weight
General Fitness
Hit and Run (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
* Going with a single heavy dumbbell in this triplet workout
* Looking for loads and variations that allow for a 15-18 minute workout
* The power snatch will decide what weight athletes use today
* It should be a load that they can work through steady, good looking singles with
* Athletes will alternate arms every repetition and hit both heads of the dumbbell on the ground
* While the dumbbell can be held however athlete prefers, we recommend the goblet position for the single dumbbell squats.