Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
60 Seconds
Easy Bike
Single Unders
Glute Bridges
45 Seconds
Moderate Bike
High Single Unders
Single Leg Glute Bridges (Each Side)
30 Seconds
Fast Bike
Fast Single Unders
Glute Bridge Walkouts*
*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In
General Fitness
Metcon (Time)
On the 4:00 x 5 Rounds:
15 Calorie Assault Bike
30 Single Unders
15 KB Deadlifts
Score is time each round. Rest until 5 minutes is up, then repeat.
Core
Warm-up (No Measure)
4 Min EMOM:
15 Sit-ups, then plank until end of the minute.