Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
100 Meter Run
30 Seconds Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)
30 Seconds Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
100 Meter Run
30 Second Front Plank
30 Second Superman Hold
100 Meter Run
30 Second Right Side Plank
30 Second Left Side Plank
100 Meter Run
30 Second Right Side Dumbbell Overhead Hold
30 Second Left Side Dumbbell Overhead Hold
Dumbbell Warmup
*Each Side With Single Light Dumbbell:*
5 Deadlifts
5 Russian Dumbbell Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach
MOBILITY
## Banded Shoulder: 1 Minute Each Side
[Click Here](https://youtu.be/3xhccdGXRLI)
Banded Hamstring: 1 Minute Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)
Banded Hip Flexor: 1 Minute Each Side
[Click Here](https://youtu.be/cybAU1sKy6s)
Weightlifting
Single Arm Dumbell Press (5×8)
* Athletes have 15 minutes to complete 5 sets of 8 on each arm, for a total of 10 sets
* One set every 1:30 equals out to 15 minutes
* Athlete can build in weight and challenge themselves, but aiming to complete the sets of 8 unbroken
General Fitness
Surfer on acid (Time)
3 Rounds:
400 m Run
21 Burpees