Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
## 30 Seconds
Easy Bike
Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)
Moderate Bike
Active Samson [Click Here](https://www.youtube.com/watch?v=Xww4cj9dGSo)
Faster Bike
Slow Air Squats
## 30 Seconds
Dumbbell Romanian Deadlifts
Wall Sit
Dumbbell Front Rack Reverse Lunges (Alternating Legs)
Front Plank
Dummbell Pausing Front Squats (2 Seconds in Bottom)
Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A)
*Performed with Light Set of Dumbbells*
## Pigeon Pose on Box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)
## Dumbbell Ankle Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=Dow1Pz28JwI)
Movement Prep
5 Frog Hops [Click Here](https://www.youtube.com/watch?v=VoIEWe3UfCY)
5 Burpees
.
3 Box Jump Overs
3 Burpee Box Jump Overs
30 Seconds Slow Air Squats
5 Pausing Dumbbell Front Squats
5 Dumbbell Front Squats
General Fitness
Rugrats (5 Rounds for time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike