Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Since we have a shorter WOD, we will end with about 10-15 minutes of recovery and stretching today. See below the WOD.
30 Seconds
Kettlebell Toe Touches [Click Here](https://www.youtube.com/watch?v=IL76ZJVNlLA)
Active Spidermans
Low Alternating Box Step-ups
Kettlebell Deadlifts
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Low Lateral Box Step-ups (30 Seconds Each Side)
Kettlebell Ankle Stretch (30 Seconds Each Side) [Click Here](https://www.youtube.com/watch?v=V2ueS0OKUgo)
Active Spidermans + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo)
High Alternating Box Step-ups (Facing Box) ”
Movement Prep
15 Tall Hops (To Warm the Calves)
10 Second Finish Position Hold
5 Pausing Box Jumps (Pause 1 Second Before Standing)
Movement Prep
*With a Lighter Weight:*
5 Russian Kettlebell Swings
5 Full Kettlebell Swings
*With Workout Weight:*
7 Kettlebell Swings
General Fitness
9 Volt (AMRAP – Reps)
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
* The score is total reps completed
* See below for a cheat sheet of completed round scored:
* 2’s: 4
* 4’s: 12
* 6’s: 24
* 8’s: 40
* 10’s: 60
* 12’s: 84
* 14’s: 112
* 16’s: 144
* 18’s: 180
* 20’s: 220
* 22’s: 264
* 24’s: 312
Accessory Work
Metcon (No Measure)
1 Minute each side, hamstring stretch lying flat using band
1 Minute each side, calf stretch on post
1 Minute each side, ankle stretch off edge of box
2 Minutes Child’s Pose
1 Minute each side, Spiderman hold
1 Minute alternating T-position chest stretch
1 Minute wrist stretch, various directions