Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Medicine Ball Squat Hold [Click Here](https://www.youtube.com/watch?v=n_TE2wYhT6Y)
45 Seconds
Moderate Row
Active Spiderman + Hamstring [Click Here](https://youtu.be/8veZcBi4ZMo)
Squats with Medicine Ball
30 Seconds
Faster Row
Child’s Pose on Ball [Click Here](https://www.youtube.com/watch?v=qhIk_trXDxA)
Medicine Ball Thrusters
Movement Prep
15 Second Catch Position Hold
15 Second Moderate Row
15 Seconds Fast Row
Movement Prep
5 Pausing Front Squats
5 Push Press
5 Wallballs
General Fitness
Open Concept (2 Rounds for reps)
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Meter Row
-For the first AMRAP, stop rowing at 4:00 even if you don’t finish the 1000 M in order to have at least 1 minute for max effort wallballs.
-Same for the second AMRAP, stop wallballs at 4 minutes, even if not finished and complete the last minute as a max effort row for meters.