Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
## LOGISTICS
* If unable to run, complete one of the following:
* 500 Meter Row
* 14/10 Calorie Assault Bike
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Warmup Run
400 Meter Easy Run
30 Seconds
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Slow Air Squats
Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Inchworm to Push-ups
Air Squats with Arms Overhead
Arch Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
Inchworm to Push-ups
Jumping Air Squats
Straight Leg Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
Pigeon Pose with Wrist Stretch: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=V4M87keFNCI)
General Fitness
Mind Control (AMRAP – Rounds and Reps)
AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run
Scale according to how you feel after 20.1.
Reducing T2B or doing knee raises will still be an excellent WOD.