Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Double Under Practice
Down Dog [Click Here](https://www.youtube.com/watch?v=pASLkvDHyxE)
Easy Bike
Double Under Practice
Up Dog [Click Here](https://www.youtube.com/watch?v=OSgWJvZ6UaE)
Moderate Bike
Double Under Practice
Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Faster Bike
Couch Stretch: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
Calf Stretch on Post: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=KxO1TcdFynU)
Movement Prep
30 Seconds Right Hand Spin
30 Seconds Left Hand Spin
30 Seconds Both Hands Spin
30 Second Single Unders
30 Seconds Double Under Practice
Movement Subs
Reduce Reps
45 Seconds of Practice
75 Single Unders (1.5x)
Movement Prep
10 Slow Sit-ups
5 Faster Sit-ups
General Fitness
Metcon (Calories)
5 Rounds:
Minute 1: 50 Double Unders or 45 seconds
Minute 2: 25 AbMat Sit-ups or 45 seconds
Minute 3: Max Calorie Bike
Minute 4: Rest
*Score is Total Bike Calories
* Athletes will rotate through 3 stations in this workout
* Rotate through until all athletes have completed 5 rounds at each station
* There is only one score today, and that is total accumulated calories on the bike