Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
[Click Here For Video Demo of Line Drills](https://youtu.be/WVTJdjFjzaE)
Movement Prep
*Back to Wall Drill: *
20 Seconds of Slow Pulls in Place
20 Seconds of Faster Pulls in Place
100 Meter Run
*Wall Facing Drill: *
20 Seconds Slow Pulls
20 Seconds Faster Pulls
100 Meter Run
General Fitness
Team Tosh Sprints (Time)
Teams of 2:
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
* One athlete works at a time while the other rests
*If there is an odd person just double up with a team and have 2 people run together.
* The flow of the workout goes as follow:
* Athlete 1 runs 200 meters, Athlete 2 runs 200 meters
* Athlete 1 runs 400 meters, Athlete 2 runs 400 meters
* Athlete 1 runs 600 meters, Athlete 2 runs 600 meters
* Repeat that cycle 2 more times for total of 3 rounds each
* The score today is total time it takes for athletes to complete the 3 rounds
* On the shorter side, this takes athletes around 30 minutes to complete
* Athletes on the longer side will take 38-40 minutes to complete the work
* If unable to run, complete one of the following:
* Row: 250-500-750
* Assault Bike: 14/10-28/20-42/30