Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Active Samson
Banded Good Mornings
Moderate Bike
Down Dog
Banded Good Mornings
Faster Bike
Active Spidermans
Banded Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Banded Hamstring Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)
Banded Lat Stretch: 45 Seconds Each Side
Movement Prep
Each Side With Lighter Dumbbell:
5 Dumbbell Hang Cleans
5 Dumbbell Strict Press
5 Dumbbell Push Jerks
5 Dumbbell Hang Clean and Jerks
5 Top Half Deadlifts (Knee to Waist)
5 Full Deadlifts
*Build to WOD Weight *
General Fitness
Hangnail (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Looking for close to 3 rounds.
Choose DB and barbell weights that allow for large sets with short breaks.