Crossfit Lillington – FIT
Warm-up
Metcon (No Measure)
45 Seconds
Easy Row
Slow Air Squats
Moderate Row
Push-up to Down Dog
Faster Row
1 Inchworm to Push-up + 3 Jumping Air Squats
THEN
Front Rack Stretch: 60 Seconds
Wrist Stretch: 60 Seconds
Skill
Warm-up (No Measure)
JUMPING PULL UPS
10 Scap Pull-ups
5 Kip Swings
3 Jumping Pull-ups
DUMBBELL THRUSTERS
5 Front Squats
5 Push Press
5 Thrusters
Workout
Metcon (Time)
For Time:
25 Dumbbell Thrusters
500 Meter Row
25 Jumping Pull-ups
500 Meter Row
25 Dumbbell Thrusters
Cool Down
Metcon (No Measure)
45 Seconds Each:
Pigeon Pose
Couch Stretch
Childs Pose