Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
45 Seconds Squats to Medicine Ball
45 Seconds PVC Pass Throughs
45 Seconds Box Step-ups
45 Seconds PVC Overhead Squats
45 Seconds Easy Row
*15 Seconds of Transition Between Movements (10 Minutes Total)
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) ”
Medicine Ball Thoracic Opener: 1-2 Minutes
[Click Here](http://youtu.be/mOEpmTo8uuE)
Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
Box Jump Movement Prep
10 Small Hops + 10 Small Hops (Get the Calves Warm-up Up)
3 Lower Box Jumps
3 Workout Height Box Jumps
Hang Power Snatch Movement Prep
5 Jump Shrugs (Straight Arms)
5 High Pulls
5 Hang Power Snatches
Wallball Movement Prep
5 Front Squat
5 Push Press
5 Thursters
5 Wallablls
Front Squat Movement Prep
Establish Front Rack Position
5 Pausing Front Squats (2 Second Pause in Bottom)
General Fitness
Fight or Flight (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
* With two barbell movements prescribed at the same weight, we’ll choose our loading based on the hang power snatch, which is the more challenging of the two
* This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout
* Since we have regular box jumps, stand to full extension at the top of each rep
* We can expect to complete somewhere around 3 rounds over the 20 minutes of work
* If you’re short on rowers, stagger by 2 minutes