Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
[Click Here For Video Demo](https://youtu.be/WVTJdjFjzaE)
### Movement Prep
1. Foot Locks
2. Push & Pull
3. Lock and Stand
4. 1-2 Rope Climb Attempts
### Movement Subs
5:1 Pull-ups or Ring Rows
3:1 Strict Pull-ups
2:1 Seated Rope Pull
1:1 Half Rope Climbs
General Fitness
Slam Dunk (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
15 Plate Ground to Overhead (45/25)
3 Rope Climbs