Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Spiderman (30 sec each side)
Push Up to Down Dog
45 Seconds
Medium Row
Samson (30 sec each side)
Inchworms (no push up)
30 Seconds
Fast Row
Air Squats
Barbell Warm Up
5 Each
Good Morning
Elbow rotations
Strict Press
Front squat
Push Press
Thruster
1 Minute each
Ankle/calf stretch on rig
Chest stretch
Prep for Power Cleans
5 Hang Cleans
5 Power Cleans
Weightlifting
Power Clean (1×5)
-15 minutes to find heavy set of 5.
-Do not have to be unbroken touch and go but must be quick singles with no rest between reps.
General Fitness
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
35# bar for females