Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Single Unders
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Single Unders
Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Modified Barbell Warmup
30 Seconds Each
Good Mornings
Strict Press & Reach
Deadlifts
Strict Press & Reach
Deadlifts
Strict Press & Reach
Movement Prep
30 Seconds of Double Thigh Taps [Click Here](https://youtu.be/rvb3aw-019Q)
30 Seconds of Double Under Practice
DU Subs
Reduce Reps
30 Seconds of Practice
45 Single Unders
15 Second Lockout Hold
15 Second Tripod Hold
3 Slow Negatives
1-3 Strict Handstand Push-ups
1 Minute PVC Hinge Drill [Click Here](https://www.youtube.com/watch?v=aZCh6Xr2WCw)
30 Seconds Slow Barbell Deadlifts
Weightlifting
Deadlift (Heavy 5)
15 minutes to build to heavy set of 5.
General Fitness
Detention (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
* Some common subs include:
* Reducing Reps
* Strict Handstand Push-ups with Feet on Box [Click Here](https://youtu.be/vw-cibYJIJg)
* Double Dumbbell Strict Press