Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
In Teams of 2:
**1 Round For Quality:**
30 Medicine Ball Slams
100 Meter Run
30 Medicine Ball Squat Passes
100 Meter Run
30 Medicine Ball Chest Passes
100 Meter Run
30 Medicine Ball Lateral Passes (30 Right / 30 Left)
*Complete the warmup with your workout weight medicine ball. The 30 reps are to be completed as a team – so 15 each person.
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Deadlifts
5 Overhead Squats
Child’s Pose on Medicine Ball:
1 Minute
Pigeon Pose:
1 Minute Each Side
Medicine Ball Squat Hold:
1 Minute
WALLBALL
Movement Prep
Establish Hand Position
5 Front Squats
5 Push Press
5 Wallballs
Movement Prep
Establish Hand Position
7 Hang Snatch Pulls
7 High Hang Power Snatches (Pockets)
7 Hang Power Snatches (1 Inch Above Knee)
*Build to Workout Weight*
1 Round:
5 Wallballs
5 Hang Power Snatches
5 Bike Calories
General Fitness
Thumb War (5 Rounds for reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest
* The score across the 5 rounds is total accumulated reps