Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 minute squat hold ankle stretch
Line drills
Lunge and twist over front leg
Active Spider-Man
Active Samson
Inchworm with push-up (5)
Quad stretch
High knees
Butt kickers
10 air squats (stationary)
Broad jumps
Barbell warmup (5 each)
Good morning
Elbow rotation
Back squat
Deadlift
Front squat
Push press
Pull-up prep
Scap shrugs
Kip swings
Strict
Wod version
Thruster prep
Find correct front rack position
5 dip, pause, and push press
5 thrusters
Weightlifting
Thruster (1×1)
-15 Minutes to find a heavy single thruster.
-Comes from the floor (technically a squat clean thruster, but you can power clean it if needed before doing the thruster).
General Fitness
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
-Preferred pull-up scaling is jumping pull-ups. Bar should be 6 inches above your head when standing upright. (Roughly at the wrist if arms extended overhead).
Other scaling includes banded, but those should be strict. Can also do ring rows.