Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
PVC Pass Throughs
Active Spidermans
Medium Row
PVC Lat Stretch
Mountain Climbers
Fast Row
PVC Pass Throughs (More Narrow)
1 Burpee + 3 Air Squats
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Deadlifts
5 Overhead Squats
Movement Prep
5 Scap Pull-ups
5 Kip Swings
1-3 Strict 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
Movement Prep
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Hang Power Snatches
3 Power Snatches
*Build to Workout Weight *
General Fitness
Crazy Stairs (Time)
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats