Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Partner 600 Meter Row
Alternate every 150 Meters.
30 Seconds each:
1 partner starts with ball, other does stretch and then switch…
Active Spidermans
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Push Press
Inchworm to Push-up
Medicine Ball Slams
**Partner Medicine Ball Twists: 1 Minute Each Side**
[Click Here](https://youtu.be/BuFB8LZNOys)
Pigeon Pose + Lat Reach: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=QDaXekW8e14)
Child’s Pose on Kettlebell: 1 Minute
[Click Here](https://www.youtube.com/watch?v=WoSszPht-_Q)
Movement Prep
Establish Distance Away
5 Front Squats
5 Push Press
5 Wallballs
*With Lighter Kettlebell:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings (Swing Method)
5 Kettlebell Swings (Snatch Method)
*Build to Workout Weight*
5 Kettlebell Swings
General Fitness
New BFF (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row (24/18 Cal Bike if needed)
20 Partner MedBall Sit-Ups
-Split reps as needed.
-Sit-ups are done together passing the ball back and forth alternating each rep.