Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Lateral Box Step-ups (30s Each Leg)
40 Seconds
Moderate Bike
Single Leg Glute Bridges (20s Each Leg)
Box Facing Step-ups
30 Seconds
Faster Bike
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Movement Prep
*With Lighter Weight: *
6 Alternating Box Step-ups
*Without Workout Weight: *
4 Alternating Box Step-ups
Movement Prep
5 Pausing Back Squats (3 Seconds)
5 Back Squats
Weightlifting
Back Squat (1×2)
15 Minutes to find heavy set of 2:
-First rep 3 second pause in bottom
-Second rep normal
General Fitness
Step Aerobics (Time)
3 Rounds For Time:
30 Medball Ground to Overhead (20/14)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side) 20 total
**Box**: 24/20
**Dumbbell**: 50/35
DB Box Step-Ups are alternating and 20 total (10 each side)