Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
30 Seconds Assault Bike
30 Seconds Single Unders
*Increasing Intensity & Height with Each Round*
Glute Bridge Sequence
30 Seconds Each:
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridges (40s Each Side)
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
Wrist Stretch: 30 Seconds Each Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
Movement Prep
20 Seconds High Single Unders
20 Seconds Double Under Practice
Weightlifting
Front Squat (5×2)
-Warm up to opening weight, then together as a class complete 5 sets of 2 every 2 minutes on the minute.
-Complete all sets at same weight unless you need to remove weight.
-Shoot for 70-80% of 1RM.
General Fitness
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Scaling DUs:
Half reps, still do DUs
Practice 90-75-60-45-30 Seconds
75-60-45-30-15 Singles