306

Crossfit Lillington – CrossFit

Warm-up

Warm-up (No Measure)

## 1 MInute

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

## 30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

## 45 Seconds

Moderate Row

Box Facing Step-ups

## 30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

## 30 Seconds

Fast Row

Low Box Jumps (Step Down)

## Front Rack Stretch: 1 Minute

[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Wrist Stretch: 1 Minute

[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)

## Drop Ankle Stretch: 1 Minute

[Click Here](https://www.youtube.com/watch?v=1fAKEmBqtAg)

Movement Prep

30 Seconds Hips and Arms

30 Seconds Legs and Hips

30 Seconds Full Stroke

3 Burpees

3 Low Box Jump Overs

3 Burpee Box Jump Overs (Workout Height)

15 Second Quarter Front Squat Hold

5 Hang Power Cleans (Pausing 3 Seconds in Catch)

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5 Power Cleans (Pausing 3 Seconds in Catch)

General Fitness

Ecod (3 Rounds for reps)

3 x AMRAP 5:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row

Rest 5 Minutes between each 5 Min AMRAP

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65