Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Medicine Ball Deadlifts
Push-up to Down Dog
Glute Bridges
Medicine Ball Strict Press
Push-up to Down Down
Single Leg Glute Bridges (30 Seconds Each)
Medicine Ball Squats
Push-up to Down Dog
Front Plank Hold
PVC Warmup
5 Good Mornings
5 Back Squats
5 Pass-Thru
5 Strict Press & Reach
5 Front Squats
WB Movement Prep
5 Front Squats
5 Thrusters
5 Wallballs
Establish Starting Position
7 Pausing KB Deadlifts
General Fitness
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 25 Wallballs
12 KB Deadlifts
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
9 KB Deadlifts
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 15 Wallballs
6 KB Deadlifts
6 Lateral Barbell Burpees
Wallballs are completed once, then proceed into deadlifts and burpees, repeating those two movement until time is up.
Core
Metcon (AMRAP – Reps)
Tabata Sit-Ups
Score is total reps.
8 rounds: :20 on, :10 rest