Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
## 7 Minutes For Quality
### Buddy 1:
Easy Bike
### Buddy 2:
100 Meter Run
100′ Bear Crawl
50′ Crab Walk
*Switch Stations When Athlete Finishes the Run/Crawl/Walk*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
## Barbell Thoracic Opener: 2 Minutes
[Click Here](https://www.youtube.com/watch?v=AGoQN4GtT_U)
### Movement Prep
30 Seconds PVC Pipe Strict Press Drill (See Daily Video)
5 Slow Barbell Strict Press
5 Strict Press
Weightlifting
Shoulder Press (1RM)
* Coming out of the rack, athletes will have 15 minutes to build to their heavy single strict press
* Make smaller jumps here, as the strict press has a lower ceiling that other pressing movements like the push press or push jerk
* When the weight is light, feel free to string together larger sets of 3-5 to warmup a little more
General Fitness
Miracle-Gro (Time)
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)
Barbell comes from the floor during the WOD.