Crossfit Lillington – FIT
Warm-up (No Measure)
30 Seconds
Banded Pass Throughs
Lateral Hops Over Band
Front Plank
Banded Pull-Aparts
Forward & Back Hops Over Band
Right Side Plank
Banded Biceps Curls
Single Leg Hops Over Band (15s Each Side)
Left Side Plank
Movement Prep
30 Seconds Easy Single Unders
Strict Pull-up Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
1-3 Strict Pull-ups
Strict Pull-up Movement Substitution
Reduce Reps
Banded Pull-ups
Ring Rows
Strict Press Movement Prep
5 DB Strict Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 DB Strict Presses
25 Single Unders
10 Pull-ups/Rows
25 Single Unders
Metcon (Time)
Accumulate 3 minutes in wall sit. Rest as needed, but only count time in the wall sit towards your 3 minutes.