Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Active Spidermans + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo)
Walking Lunges
Moderate Bike
Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Single Arm Dumbbell Farmers Carry (30 Seconds Each Arm)
Faster Bike
Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Single Arm Dummbbell Overhead Carry Around Bikes (30 Seconds Each Arm)
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
10 Kip Swings
1-3 Strict Pull-ups
5 Lat Press Downs (Aggressive Push Down in Kip Swing)
3 Pull-ups
### Movement Subs
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Movement Prep
6 Step-ups (No Weight)
6 Dumbbell Step-ups
General Fitness
Big Bird (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″”/20″”)
20 Pull-ups
* Using a single dumbbell in this longer AMRAP workout
* Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete.
* Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
* For the dumbbell snatches, alternate hands every rep for a total of 20 reps
* For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps
* Choose a pull-up rep number or variation that you can complete in 3-4 quick sets within the workout