Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Medicine Ball Tic Tac Toe:
Tape off the floor or set-up 9 plates to create a tic tac toe board. Split the class into two teams. If you have different color medicine balls, assign each team a color. If not, put a line of tape around 1 teams medicine balls. Each team will line up on the opposite end of the room. At the call of “Go” they will complete a 3/2 calorie bike and 5 medicine ball deadlifts before running down to place their ball on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces. There is the option to place boxes or a large mat in front of the board to make it more challenging for those waiting. If you have a big class, you can prepare multiple boards. You can play as many games in a certain amount of time or go best of 3-5-7 series.
Chest Stretch on Wall: 45 Seconds Each Side
[Click Here](https://youtu.be/rWDVN8RhxdU)
Couch Stretch: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
Movement Prep
Each Partner:
20 Seconds Moderate
10 Seconds Fast
Movement Prep
*Each Partner:*
5 Front Squat
5 Push Press
*Switching In the Air: *
7 Wallballs Each
Movement Prep
7 Burpee Floor Drill (Fast frog hops)
3 Fast Burpees
General Fitness
Toon Squad (3 Rounds for reps)
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees