Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Sitting Arm Swings
Standing Arms Swings
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
100 Meter Run
**Video Demo**: [Click Here](https://youtu.be/WVTJdjFjzaE)
Pigeon Pose: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=sFvViEiegKw)
Child’s Pose: 1 Minute
[Click Here](https://www.youtube.com/watch?v=QDlMqGeKFNw)
Movement Prep
Establish Start Position
5 Lateral Dumbbell Burpees
Movement Prep
*With Lighter Weight: *
6 Alternating Dumbbell Power Snatches
6 Alternating Dumbbell Muscle Snatches
*With Workout Weight: *
4 Alternating Dumbbell Power Snatches
4 Alternating Dumbbell Muscle Snatches
General Fitness
Piggy Back (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
100 Meter Run
*Switch After Fully Completed Rounds (6 Each)
* One athlete works at a time in this fast paced partner workout
* The athlete working will complete all 26 repetitions before switching off to their partner
* Each 100 M Run counts as 2 reps.
* Each partner will complete 6 rounds each, for a total of 12
*30 Minute Time Cap