Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
3 Rounds:
1 Minute Easy Row
45 Seconds Up Dog to Down Dog
30 Seconds Kettlebell Deadlifts
*Lighter kettlebell weight that in the workout
Skill
Warm-up (No Measure)
AB MAT SIT UPS
10 Sit ups
ROW
1. Shoulders Forward of the Hips
2. Vertical Shin
3. Upright Chest
1 Minute Easy Row
RUSSIAN KETTLEBELL SWINGS
5 Kettlebell Deadlifts
10 Russian Kettlebell Swings
Workout
Metcon (Time)
4 Rounds:
300 Meter Row
36 AbMat Sit-ups (or stinks bugs 18 per side)
18 Russian Kettlebell Swings
Accessory Work
Warm-up (No Measure)
4×10
(lighter weight)
Bicep Curls
Overhead Tricep Extension
Hammer Curls
Dips on Box