Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Warmup
2 Rounds:
15 Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)
25′ Plate Overhead Walking Lunge (Out)
5 Burpees to Plate
25′ Plate Overhead Walking Lunge (Back)
(25#/10# plate)
MOBILITY
Kettlebell Calf Smash:
1 Minute Each Side [Click Here](https://www.youtube.com/watch?v=vQjwK8D2OM0)
Gymnastics MOVEMENT PREP
10 Scap Pull-Ups
10 Scap Push-Ups (regular, not handstand)
5 Slow Negatives (Jump to chin over bar, lower slowly)
30 Seconds Handstand
(Do 6 min gymnastics, then continue to KBS and DU prep)
Movement Prep
5 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 Kettlebell Swings
30 Seconds Single Unders
30 Seconds Double Under Practice
Movement Subs
Reduce Reps
60 Single Unders
1 Minute of Practice
Gymnastics
Metcon (AMRAP – Reps)
Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
Working strict pressing and pulling in this ascending rep gymnastics piece
Continue to add 1 rep to each movement on each round until the 6 minutes is up
SUBSTITUTIONS
Strict Pull-ups
-Banded Pull-ups
-Ring Rows
Strict Handstand Push-ups
-Abmat on Plate to decrease depth
-Double Dumbbell Strict Press
-Handstand Push-ups with Feet on Box
-3 Push-ups
General Fitness
Road Trip (Time)
3 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders