Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
45 Second Easy Row
45 Seconds Spiderman + Hamstring Stretch
45 Seconds Slow Air Squats
30 Second Medium Row
30 Seconds Spiderman + Hamstring Stretch
30 seconds Slow Air Squats
15 Fast Row
15 Seconds Spiderman + Hamstring Stretch
15 Seconds Slow Air Squats
*Spiderman + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo)*
Dumbbell Ankle Stretch: 1 Minute Each Side
10 Pausing Air Squats
5 Faster Air Squats
10 Alternating Dumbbell Snatches
General Fitness
Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
25 Air Squats
20 Single Arm Dumbbell Snatches (Ground to overhead)
15 Calorie Row