Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds Each:
Easy Bike
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Banded Pull-Aparts [Click Here](https://youtu.be/O3kpjgGAfp4)
Moderate Bike
Front Plank
Banded Pull-Aparts [Click Here](https://youtu.be/O3kpjgGAfp4)
Faster Bike
Shoulder Taps [Click Here](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Banded Pull-Aparts [Click Here](https://youtu.be/O3kpjgGAfp4)
General Fitness
Metcon (5 Rounds for reps)
Tabata:
Ring Rows or Banded Pull-Ups
Sit-Ups
Push-ups
Assault Bike Calories
Jump-Rope
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Complete 8 rounds at each movement before moving to next.