Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 M Run
30 Seconds
Active Samson
Slow Air Squats
Active Spiderman
Push-Up to Down Dog
Air Squats
Push-Up Position Shoulder Taps
Plank
Movement Prep
10 AbMat Sit-ups
5 Hand-Release Push-Ups
Movement Prep
With Lighter Weight:
100 Meter Farmers Carry
General Fitness
Old MacDonald (Time)
5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
20 Hand-Release Push-Ups
30 AbMat Sit-ups
-Push-ups can be scaled to using a box or a bar on the rig.
-If you do push-ups on the ground, please stick to hand-release and just scale the number of reps in order to maintain good form and a consistent pace throughout the workout.