Crossfit Lillington – CrossFit
Warm-up (No Measure)
60 Seconds
Easy Row
Active Divebombers Click Here
Slow Air Squats
40 Seconds
Moderate Row
Kettlebell Suitcase Deadlifts (20s Each Side) Click Here
Kettlebell Waiter Squats (20s Each Side) Click Here
20 Seconds
Faster Row
Kettlebell Deadlifts
Kettlebell Goblet Squats
*Performed With Lighter Kettlebell Weight
Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Kettlebell Ankle Stretch: 1 Minute Each Side
Click Here
Child’s Pose on Kettlebell: 1 Minute
Click Here
Kettlebell Swing Movement Prep
With Lighter Weight:
10 Russian Kettlebell Swings
5 Kettlebell Swings
With Workout Weight:
5 Kettlebell Swings
Thruster Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
Build to All Workout Weights
General Fitness
4th Down (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)