Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Down Dog Click Here
Moderate Bike
Up Dog Click Here
Faster Bike
Active Divebombers Click Here
Hollow Hold
Arch Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Kettlebell: 1 Minute
Click Here
Front Rack Stretch: 1 Minute
Click Here
With a Light Kettlebell & Empty Barbell:
10 Russian Kettlebell Swings
5 Kettlebell Swings
5 Barbell Strict Press
5 Barbell Push Press
30 Second PVC Superman Hold
10 Kip Swings
5 Knees to Chest
3 Toes to Bar
Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
Weightlifting
Shoulder Press (5×3)
Spend 15 Minutes building to heavy set of 3 or completing 5×3 at same weight across all sets.
Shoot for a set every 2 minutes.
Taken from the rack.
Bar must come below the chin when coming down between reps.
General Fitness
30 Rock (AMRAP – Rounds and Reps)
AMRAP 15
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar