Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Easy Single Unders
Down Dog
45 Seconds
Moderate Bike
Quick Single Unders
Push Up to Down Dog
30 Seconds
Faster Bike
High Single Unders
Push-Ups
Pigeon Pose: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side
Weightlifting
DB Strict Press (5×10)
DB Strict Press
Choose a challenging weight to complete for all 5 sets or start lighter and build each set.
General Fitness
Metcon (Time)
For Time:
25 Calorie Assault Bike
75 Single Unders
750 Meter Row
75 Single Unders
25 Calorie Assault Bike