Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each
Single Unders
Active Samson
Push-Up Position Shoulder Taps
Single Unders
Active Spiderman
Push Up to Down Dog
Single Unders
Air Squats
Plank Hold
Couch Stretch: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
Movement Prep
10 AbMat Sit-ups
Movement Prep
2 Minutes of Double Under Practice
Movement Subs
Reduce Reps
Single Unders (75-60-45-30-15)
Double Under Practice (1:30-1:15-1:00-:45-:30)
Movement Prep
5 Foot Locks From Hanging Position
3 Lock & Stands (Push With Feet)
1 Rope Climb
Movement Subs
Reduce Reps
2:1 Seated Rope Pulls
1:1 Half Rope Climbs
5:1: Pull-ups
Time Caps:
* **5 Reps:** 2:30
* **4 Reps:** 2 Minutes
* **3 Reps:** 1:30
* **2 Reps:** 1 Minute
* **1 Rep**: 30 Seconds
General Fitness
Climbing Annie (Time)
10-20-30-40-50:
Double Unders
AbMat Sit-ups
*After Each Set: *
Rope Climbs (1-2-3-4-5)