Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
**Set up boxes, rowers, med balls, etc before warm up. Leave barbell empty until WOD.
30 Seconds
Easy Row
Air Squat to Med ball
Box Step-Ups
Medium row
Med Ball Front Squats
Box Jump with Step Down
Faster Row
Med Ball Thrusters
Barbell Warmup (5 Each)
Good Mornings
Elbow Rotations
Sumo Deadlift
High Pull
Strict Press
Push Press
Build to WOD weights between lifting session and start of WOD. 75#/55#
Weightlifting
Shoulder Press (5×5)
-Spend 15 minutes to complete 5 sets of 5 strict shoulder press. Use the first 2 sets to build in weight and then complete the last 3 sets at the same weight.
-When searching for previous records of this lift, also check “strict press.”
General Fitness
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Female weights:
14# WB
55# Barbell
20″ Box