Crossfit Lillington – CrossFit
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
PVC Pass Thru x10
PVC Roundabout x10
30 Second Handstand Hold
HSPU Max Set Prep
3 Attempts at Max Strict HSPU
1 Minute DUs Practice
Movement Subs
* Reduce Reps
* 250 Single Unders
* 3 Minute Time Cap
Gymnastics
Strict HSPU
Complete a max effort set of STRICT Handstand Push-Ups.
* Choose an option that allows you to push yourself!
* Make 3 attempts. First attempt will most likely be the best, but try to match it in 2nd and 3rd attempts.
* If you know you can do a large (15+) set of these, consider adding a deficit to make it more challenging.
* If you can get into a handstand, but need to scale, use an abmat on a plate.
* If you can’t do any handstand push-ups on the wall, practice handstands and then use a box for your max effort sets.
General Fitness
Fuller Circle (Time)
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike