Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Jumping Jacks
Kettlebell Deadlifts
Single Arm Kettlebell Strict Press (30s Each Side)
Low Box Step-ups
Russian Kettlebell Swings
Barbell Strict Press & Reach
Low Box Jumps
American Kettlebell Swings
Barbell Push Press
*Performed With Light Kettlebell
Movement Prep
10 Small Hops
10 Tall Hops
3 Box Jumps (Lower Height)
3 Box Jumps (Workout Height)
Movement Prep
*With Workout Weight: *
7 Russian Kettlebell Swings
7 Kettlebell Swings
Movement Prep
15 Second Dip Position Hold
5 Push Press
*Build to Workout Weight*
Weightlifting
Push Press (1×3)
General Fitness
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Female RX weights:
PP (85)
KBS (35)
BJ (20)
Kettlebell swings are American (duh it’s Veteran’s Day). Scaling can include lowering the weight or doing Russian (eye level swing).