Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Active Spidermans
Medicine Ball Deadlifts
Single Unders
Push-up to Down Dog
Air Squats to Medicine Ball
Single Unders
Inchworm to Push-ups
Medicine Ball Slams
Single Unders
Moutain Climbers
Medicine Ball Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)
Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)
[Click Here](https://www.youtube.com/watch?v=O1GwH84zxwg)
Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
# TEACHING (15:00 – 25:00)
Movement Prep
Establish ‘Sweet Spot’
5 Thrusters
5 Wallballs
Movement Prep
5 Burpees
Movement Prep
30 Seconds of Single Unders
30 Seconds of Double Under Practice
Movement Subs
Reduce Reps
90 Single Unders
1 Minute of Practice
Movement Prep
Establish Starting Position
5 Slow Empty Barbell Deadlifts
General Fitness
Wonderwall (Time)
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
* It will likely take between 18-25 minutes to complete
DOUBLE UNDERS
* Looking to complete these 60 reps in just about a minute
* Reduce the volume or choose a variation that allows you to do so
DEADLIFTS
* Moving a moderate weight barbell right in the middle of this workout
* This should be a load that you can cycle for at least 5-6 reps on each set
BURPEES
* These are standard burpees – requiring chest to floor, full extension, and a small clap overhead