Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
30 Seconds
Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A)
Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)
Romanian Deadlfits
Mountain Climbers
Active Spidermans
Strict Press & Reach
Mountain Climbers
Active Spidermans
Pausing Front/Goblet Squats
*Use 1 DB, but hold both ends for RDLs, Strict Press.
## 1 Minute
1. Barbell / Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)
2. Side Plank (30 Seconds Each Side)
10 AbMat Sit-ups
## STRICT PULL-UPS
Movement Prep
Establish Grip
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
1-3 Strict Pull-ups
Movement Subs
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Movement Prep
***With Lighter Weight: ***
5 Single Arms Power Cleans (Each Side)
5 Single Arm Push Jerks (Each Side)
10 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 5 Reps)
***With Workout Weight: ***
6 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 3 Reps)
Weightlifting
Push Press (5×3)
5 sets of 3 building in weight each set.
General Fitness
Point Break (AMRAP – Rounds and Reps)
AMRAP 15:
5 Strict/Banded Pull-ups
10 Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
* Choose a strict pull-up variation here that allows you to complete the 5 reps in 2-3 quick sets
* Athletes will switch arms every 5 reps on the single arm dumbbell hang clean and jerks
* Choose a load that will no doubt be completed unbroken every round
This WOD is conveniently 15 minutes long if anyone needs to complete 20.1 at the same time.