Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meters
30 Seconds
Inchworm to Push-up
PVC Lat Stretch [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)
Hollow Hold
Inchworm to Push-up
PVC Straight Leg Swings (15s Each Side)
Superman Hold
Inchworm to Push-up
PVC Pass Throughs
PVC V-Ups [Click Here](https://youtu.be/-lvdWJC5b8M)
Samson Stretch: 1 Minute
Chest Stretch: 30 Seconds Each Side
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
5 Toes to Bar
Movement Subs
Reduce Reps
Toes as High as Possible
Knees to Chest or Waist
Movement Prep
5 Straight Arm Burpees
5 Burpees
General Fitness
Metcon (Time)
Teams of 2
For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees
Teams of 2
Run together
Split Toes to bar
Do all burpees together.
Burpees don’t have to be synchro but both partners must do all burpees before the team runs together.