Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds:
Easy Bike
Active Samson
Lateral Hops Over Dumbell
Moderate Bike
Active Spidermans
Dumbbell Deadlifts (Change Arms Every 5)
Faster Bike
Push-up to Down Dog
Dumbbell Strict Press (Change Arms Every 5)
Mobility
Warm-up (No Measure)
1 Minute Each:
**Dumbbell Ankle Stretch
**Child’s Pose
**Standing Hamstring Stretch
Skill
Warm-up (No Measure)
ROPE CLIMBS:
3 Jump and Straight Arms Hangs
2 Hanging Knees Up + Foot Lock
1 Rope Climb
DOUBLE UNDERS:
15 Seconds High Single Unders
30 Seconds Double Under Practice
DUMBBELL SNATCHES:
*With Lighter Weight, Each Arm:*
3 Deadlifts
3 High Pulls
3 Power Snatches
*Build to workout weight and repeat*
General Fitness
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
15 Rope Climbs
* Split reps how you see fit
DUMBELL:
* Slightly heavier dumbbell weight that you’re accustomed to
* Something you can get at least 10 straight before switching
* Not all teammates have to use same weight
DOUBLE UNDERS
* 300 Double Unders as a team
* Below are the subs if not everyone is doing double unders
* 2 DU, 1 SU: 200 Double Unders, 150 Single Unders
* 1 DU, 2 SU: 100 Double Unders, 300 Single Unders
* 3 SU: 450 Single Unders