Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Inchworm to Push-up
Glute Bridges
Slow Air Squats
Single Leg Glute Bridges (30s Each)
Active Spiderman + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo)
Glute Bridge Walkouts*
*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Child’s Pose on Kettlebell: 1 Minute
[Click Here](https://www.youtube.com/watch?v=WoSszPht-_Q)
Kettlebell Squat Hold: 1 Minute
[Click Here](https://www.youtube.com/watch?v=tc-3UgUY1gQ)
Kettlebell Swing Movement Prep
*With Lighter Bell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
*With Workout Weight: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
Thruster Movement Prep
5 Pausing Strict Press (Pause 3 Seconds Overhead with Empty Barbell)
5 Pausing Thrusters (Pause 3 Seconds Overhead with Light Barbell Weight)
5 Thrusters
Weightlifting
Front Squat (3×5)
*Spend 15 minutes building up to 3 sets of 5 front squats.
*All 3 sets should be done at the same weight.
General Fitness
Sucker Punch (Time)
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
*Find a good strategy to break up the 21-18 since that is a majority of the work. Look to go mostly unbroken for the 15-12-9.