Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Each
Sit-ups
Single Leg Glute Bridges (30s Each Side)
Active Divebombers
45 Seconds
Hollow Hold
Glute Bridges (Both Legs)
Active Samson
30 Seconds
Superman Hold
Side Plank (30s Each Side)
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Deadlifts
5 Front Squats
Banded Lat Stretch:
1 Minute Each Side [Click Here](https://youtu.be/3xhccdGXRLI)
Banded Hip Flexor Stretch:
1 Minute Each Side [Click Here](https://youtu.be/cybAU1sKy6s)
Toes to Bar Movement Prep
15 Banded Kip Swings
10 Kip Swings (No Band)
5 Knees to Chest
3 Toes to Bar
Toes to Bar Movement Subs
Reduce Reps
Feet as High as Possible
Knees to Elbow
Knees to Chest
Deadlift Movement Prep
30 Seconds Banded Deadlifts (Each Partner)
30 Seconds Deadlifts (No Band)
*Build to Lighter Barbell Weight*
Weightlifting
Deadlift (5×3)
Complete 5 sets of 3 at the same weight.
Check previous numbers for reference.
General Fitness
Tummy Time (Time)
21-15-9:
Toes to Bar
Deadlifts (205/145)
Lateral Barbell Burpees