Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
7 Minutes
Teams of 2:
5 Calorie Bike
50-ft. Walking Lunge with AbMat on hand like a waiter/waitress tray
100-ft. Bear Crawl
* Switch After Full Rounds
* If AbMat Falls Off Hand: 3 Sit-ups
* Walking Lunge: 25-ft. Out & Back
* Bear Crawl: 50-ft. Out & Back
* Teams with the Most Rounds Win
Pigeon Pose on Box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)
Kettlebell Ankle Stretch on Box: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=V2ueS0OKUgo)
Movement Prep
*With Lighter Weight: *
10 Russian Kettlebell Swings
5 ‘Arcing’ Kettlebell Swings
5 ‘Snatch’ Kettlebell Swings
Movement Prep
*Without Weight: *
8 Alternating Box Step-ups
*With Lighter Kettlebell Weight: *
6 Alternating Box Step-ups
General Fitness
8th Grade (AMRAP – Reps)
Tabata (8 x :20 On, :10 Off):
Kettlebell Swings (53/35)
Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Bike Calories
* Each interval is – 8 Rounds: 20 Seconds Work / 10 Seconds Rest
* Athletes will complete all 8 rounds on one movement before moving to the next
* There is no rest between movements beyond the 10 seconds
* Your score at each interval is the total reps completed over the 8 rounds
* Your final score will be the sum total of reps completed at all 4 movements