Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Row @ 24 Strokes Per Minute (12 in 30 secs)
Active Spidermans
Row @ 26 Strokes Per Minute (13 in 30 secs)
Active Samson + Air Squat
Row @ 28 Strokes Per Minute (14 in 30 secs)
Active Divebombers
Row @ 30 Strokes Per Minute (15 in 30 secs)
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
Dumbbell Ankle Stretch: 1 Minute Each Side
Medicine Ball Squat Hold: 1 Minute
Movement Prep
5 Pausing Front Squats (3 Seconds)
5 Pausing Wallballs (3 Seconds)
5 Wallballs
*Each Arm With Lighter Weight: *
5 High Pull (Zip-up jacket)
5 Push Press
5 Push Jerks
5 Dumbbell Snatch
Then..
6 Alternating Dumbbell Snatches
*With Workout Weight: *
6 Alternating Dumbbell Snatches
General Fitness
Halftime (Time)
For Time:
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row
Women: 9-15-21 Calorie Row
* You’ll complete all reps on the dumbbell power snatches and wallballs before moving on to the burpees and calories on the rower
* There is no rest between the first part and the second part