Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
30 Seconds
Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)
Barbell Romanian Deadlifts
Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A)
Barbell Elbow Rotations
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Barbell Hang Muscle Cleans
Straight Arm Burpees
Barbell Strict Press and Reach
Movement Prep
3 Foot Locks
2 Lock & Stands
1 Rope Climb
Rope Climb Subs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows
Movement Prep
3 High Hang Power Cleans
3 Push Jerks
3 Hang Power Cleans
3 Push Jerks
3 Power Clean + Push Jerks
*Build to Workout Weight*
General Fitness
Mighty Ducks (Time)
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
-One person works at a time. Split reps as desired.
-Score is reps completed if 30 minute capped, just record in notes.