Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3-Person Rotation:
1 Minute Upper Back Foam Roll with Arms Straight
1 Minute Child’s Pose
1 Minute Chest Stretch
60 Seconds
Partner 1: Easy Bike
Partner 2: Active Samson
Partner 3: Kettlebell Deadlifts (30 Seconds Per Side)
40 Seconds
Partner 1: Moderate Bike
Partner 2: Active Spidermans
Partner 3: Russian Kettlebell Swings
20 Seconds
Partner 1: Fast Bike
Partner 2: Push-up to Down Dog
Partner 3: Kettlebell Goblet Squats
General Fitness
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
12/9 Calorie Assault Bike
12 Kettlebell Swings (53/35)
9 Burpees
Complete full rounds before switching.
*Score is total rounds and reps by the team, not for the individual.
*Athlete 1 does the bike, KBS, and burpees, then athlete 2 does the same work while athlete 1 rests.