Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
40 Second Stations
Easy Row
Low Box Step-ups
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
Moderate Row
Low Lateral Box Step-ups
PVC Overhead Squats
Faster Row
Lox Box Jumps (Step Down)
PVC Power Snatches
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Deadlifts
5 Overhead Squats
Child’s Pose on Box: 1 Minute
PVC Overhead Squat Hold: 1 Minute
Pigeon Pose: 30 Seconds Each Side
Overhead Squat Movement Prep
5 Tempo Pausing Overhead Squat (3 Seconds Down, 3 Seconds Pause)
5 Overhead Squats
Movement Prep
5 Low Box Jump Overs
5 Workout Height Box Jump Overs
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3 High Hang Power Snatches (Pockets)
3 Hang Power Snatches
*Build to Workout Weight*
General Fitness
Iron Lotus (Time)
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (75/55)
80 Hang Power Snatches (75/55)
80 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Run
* One athlete moves at a time except on the runs, where teammates will run together for all 800 meters
* Teams of 2 can complete 600 meter runs and 60 reps on everything else (60/45 Calorie Row)
* If unable to complete the work under the cap, put 30:00 as the score and record total work in the notes
* Mixed Team Calories:
* **2 Girls, 1 Guy:** 65 Calories
* **2 Guys, 1 Girl:** 70 Calories