Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Medicine Ball Deadlifts
Box Step-ups
Moderate Row
Squat to Medicine Ball
Lateral Box Step-Overs
Faster Row
Medicine Ball Slams
Box Jump with Step Down
*All Performed To Lowest Box Setting
Single Dumbbell Warmup
*Each Side With Lighter Weight:*
5 Romanian Deadlifts
5 Russian Dumbbell Swings
5 Waiter Squats
5 Strict Press & Reach
5 Front Rack Reverse Lunges
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Child’s Pose on Box: 1 Minute
Movement Prep
15 Second Finish Position Hold
30 Seconds Moderate Row
Movement Prep
10 Quarter Squats on Box
5 Low Box Jumps
5 Workout Height Box Jumps
Movement Prep
5 Push Press
5 Thrusters
5 Max Height Wallballs
5 Workout Height Wallballs
Movement Prep
*Each Side With Lighter Weight: *
15 Second Finish Position Hold
5 Strict Press
5 Hang Clean and Jerks
5 Dumbbell Snatches
***Build to Workout Weight***
General Fitness
Singled Out (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
* Same format as Fight Gone Bad
* Can start at any station..stagger athletes in order to set up 5 or less people at the rowers each rotation.