Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-Up
3 Minutes Row/Bike
30 Seconds each:
Active Samson
Active Spider-Man
Pushup to down-dog
Child’s Pose
Wrist Stretch
Air Squats
Push-Ups
Sit-Ups
Prep specific movements for each athlete’s choices for the day.
General Fitness
Metcon (2 Rounds for reps)
GOAT DAY
Pick two movements you need to improve. Complete a few reps of each every other minute.
20 minutes
Odd: movement 1
Even: movement 2