Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Single Unders
Glute Bridges
Moderate Row
Single Unders
Right Side Glute Bridges
Faster Row
Single Unders
Left Side Glute Bridges
KB Warmup
5 Deadlift
5 Russian Swings
5 American Swings
General Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Single Unders
24 Calorie Row
18 Kettlebell Swings