Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Slow Air Squats
Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead [Click Here](https://youtu.be/BTrem_-M3NE)
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Banded Hamstring Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)
Banded Lat Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/3xhccdGXRLI)
Movement Prep
5 Slow Air Squats
5 Air Squats
Movement Prep
20 Seconds Jumps (No Rope)
20 Seconds Faster Singles
20 Seconds Double Under Practice
Movement Subs
Reduce Reps
90 Single Unders (1.5x)
60 Seconds of Practice
Movement Prep
10 Second Dip Hold
10 Second Overhead Catch Hold
–
5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)
5 Push Jerks
Weightlifting
Push Jerk (1×3)
Heavy set of 3 from the rack.
15 minute cap.
General Fitness
Bruiser (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders