Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
PVC Pass Throughs
Active Spidermans
Medium Row
Mountain Climbers
Fast Row
1 Burpee + 3 Air Squats
Movement Prep
5 Scap Pull-ups
3 Pull-ups
Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Movement Prep
Establish Hand Position
5 Push-ups
Movement Substitutions
Reduce Reps
Push-ups to Box or Bench
General Fitness
Metcon (Time)
For Time:
7 Rounds of “Cindy”
35 Calorie Row
30 Alternating DB Snatches
1 Round of “Cindy”:
5 Pull-ups/Ring Rows
10 Push-ups
15 Air Squats