Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
*30 Seconds Each:*
Bike (Increasing Intensity each round)
Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
Straight Leg Sit-ups
Superman Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
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 Assisted Straddle Stretch: 1 Minute
[Click Here](http://youtu.be/HZRZ18fDleg)
Pike Stretch: 1 Minute
[Click Here](http://youtu.be/WSkPQ1lXfNk)
Puppy Pose: 1 Minute
[Click Here](http://youtu.be/GJmSVwsnQaI)
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
10 Push & Pulls (Upper Body Kip Swing)
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Movement Prep
5 Slow Deadlifts (3 Seconds Down)
5 Deadlifts
Weightlifting
Deadlift (1×5)
-Spend 12 minutes building to a moderately heavy set of 5.
-Goal is not necessarily a 5RM.
-We want to get in at least 5 sets while building in weight to get in some volume lifting.
General Fitness
Cheaper by the Dozen (AMRAP – Reps)
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike
…
Up By 3’s Until Finish
-Move quickly and efficiently through first few rounds when reps are low, then style in for a steady pace through the bigger rounds of 12/15/etc.
-Hang on for a strong finish at the end, especially if you are on the bike at that time.