Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds Each
Row
Active Spidermans
Active Samson
Row
Active Divebombers
Slow Air Squats
Dumbbell Warmup
*Each Arm with Light Dumbbell: *
5 Deadlifts
5 Russian Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press
Movement Prep
5 Pausing Front Squats
5 Wallballs
General Fitness
Metcon (Time)
For Time:
20-15-10:
Alternating Dumbell Snatch
Wallballs
Rest 5 Minutes
10-15-20
Air Squats
Push-Ups
Core
FIT Core 3 (No Measure)
3 Rounds:
10 (3) Point Planks
10 Stink Bugs
10 Plank w/ Shoulder/Arm Taps
**3 point plank alternating (don’t elevate arms)**
: https://www.youtube.com/watch?v=Td9k60yECzE