Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds
Knee to Chest
Straight Leg Kicks
Active Samson
Active Spidermans
Slow Air Squats
Box Step-ups (Facing Box)
Lateral Box Step-ups (Right)
Lateral Box Step-ups (Left)
Side Shuffle (Right)
Side Shuffle (Left)
Bear Crawl
High Knees
Butt Kickers
Skip For Height
Skip For Distance
200 Meter Outside Run
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
Couch Stretch: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
Child’s Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)
Wrist Stretch: 30 Seconds Each Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
6 Step-up Burpees
6 Box Jumps (Low Height)
–
3 Burpee Box Jumps (Low Height)
–
3 Burpee Box Jumps (Workout Height)
5 Front Squats
5 Push Press
5 Pausing Thrusters (2 Seconds in Bottom)
5 Thrusters
*Build to WOD Weight*
General Fitness
Master Splinter (Time)
400 Meter Run
15 Burpee Box Jumps (24/20)
21 Thrusters (95/65)
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
400 Meter Run
9 Burpee Box Jumps (24/20)
9 Thrusters (95/65)
-Goal time 12-16 minutes.
-Pick a weight that allows minimizing rest time on the thrusters.
Accessory Work
Metcon (Time)
75 Hollow Rocks
For time, but focus on quality, resting as needed.