Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Side Lunges
Moderate Row
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Faster Row
Slow Air Squats
20 Seconds Each
Easy Single Unders
Quick Single Unders
Higher Single Unders
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
Barbell Squat Hold: 1 Minute
30 Seconds of Single Unders
100 Meter Run
30 Seconds of Double Under Attempts
Substitutions
Reduce Reps
150 Single Unders
3 Minutes of Practice / Attempts
1 Minute of Slow Wall Squats
5 Pausing Back Squats
5 Back Squats
Weightlifting
Back Squat (3×5)
* Athletes will have 15 minutes to build to a heavy 3 sets of 5.
* Take 3-5 warmup sets before beginning the first heavy working set.
* Attempt to complete same weight for all 3 sets.
General Fitness
Dirty Water (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Looking for a fast pace from start to finish with a goal time of 10-12 minutes.