Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
30 Seconds
Easy Bike
Easy Row
Active Spidermans [Video](http://youtu.be/_OrggvuVU-M)
Moderate Bike
Moderate Row
Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A)
Faster Bike
Faster Row
Burpees
* If unable to run, increase the bike or row distances to accommodate:
* Assault Bike: Increase by 28/20 Calories
* Row: Increase by 500 Meters
General Fitness
Sea Horse (Time)
3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees
* This 3 round workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round
* We’ll allot 45 minutes for this workout, which includes a potential 4-minute stagger if you’re short on bikes or rowers