Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
45 Seconds
Moderate Row
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
PVC Overhead Squats
30 Seconds
Faster Row
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
PVC Overhead Squats (More Narrow)
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)
Pec Stretch on Wall: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
Child’s Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)
Drop Ankle Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=1fAKEmBqtAg)
Movement Prep
Establish Hand Position
5 Pausing Overhead Squats
5 Overhead Squats
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
Movement Prep
3 Box Jumps
3 Burpees
3 Low Burpee Box Jumps
3 Workout Height Burpee Box Jumps
General Fitness
Water Weight (Time)
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)
* Expecting the work to take somewhere between 16-24 minutes to complete
* Looking to move a light barbell for high reps today
* Choose an OHS load that you could complete the 25 reps in 1-3 sets within the workout
* Choose a variation of pull-ups that enables to you to complete at least 3-5 reps at a time during the workout
* The burpee box jump requires athletes to stand tall at the top of each rep
* You can jump or step out of the burpee, but must jump and land with two feet on the box for “RX”