Crossfit Lillington – CrossFit
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
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Movement Prep
30 Seconds High Single Unders
30 Seconds Double Under Practice
Movement Subs
Reduce Reps
1 Minute of Practice
75 Single Unders
Movement Prep
10 Mixed Grip Empty Bar Deadlifts
Build to Workout Weights
General Fitness
Double Dare (Weight)
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
Goal is to add weight on the deadlift each round. Last set should be a heavy 5.
Accessory Work
Metcon (No Measure)
4 Min EMOM:
15 Sit-ups, then plank until end of the minute.
Rest 1 Minute, then
4 Minutes:
:20 Hollow Hold
:20 Superman Hold
:20 Rest