Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
Line Drills
Karaoke
Forward step over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Skill work:
Rope climbs!
Practice foot locks while seated on a box or the ground. Work on the first pull to standing.
Then put it all together for a full rope climb (or as high as you feel comfortable)
General Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
15 Plate Ground to Overhead (10#)
1 Rope Climb
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
3:1 Seated to Standing Rope Pull
1:1 Half Rope Climbs