Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
AMRAP 3:
Alternating with a Buddy:
Buddy 1: 30 Second Bike (Increase Pace Each Round)
Buddy 2: 30 Second Hollow Hold
AMRAP 3:
Alternating with a Buddy:
Buddy 1: 30 Second Push-up to Down Dog
Buddy 2: 30 Second Arch Hold
AMRAP 3:
Together with Buddy:
100 Meter Run
10 Synchro Sit-ups
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
15 Second Knee Raise Hold on Bar
Movement Substitutions
Toes2Bar, but reduce reps
Sit-Ups
General Fitness
Metcon (5 Rounds for time)
5 Rounds, on the 5 minutes
Rest until the 5 minutes is up then repeat.
200 Meter Run
10 Calorie Bike
15 Knee Raises
*Toes2Bar are an option instead of knee raises, just scale the number of reps so that you still get 1-1.5 mins rest each round.