Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Easy Row or Bike
Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Alternating Box Step-ups
Moderate Row or Bike
Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Lateral Box Step-ups (40 Seconds Each Leg)
Faster Row or Bike
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Broad Jumps Around Boxes
*Warmup Performed with Low Box Height*
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Ankle Stretch on edge of box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=1fAKEmBqtAg)
Movement Prep
10 Small Hops in Place
10 Tall Hops in Place
5 Low Box Jump Overs
5 Workout Height Box Jump Overs
General Fitness
Jack in the Box (Time)
For Time:
1000 Meter Row
800 Meter Run
50 Box Jump Overs (24/20)
800 Meter Run
1000 Meter Row
-Can sub an additional 800 meter run for each row if desired, just completing a 1 mile run before and after the box jump overs.
-Can also sub 75/50 cal bike for each run if needed.