Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Jog
1 Minute Each
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
30 Seconds Each Side
*Perfomed With Light Dumbbell*
Single Dumbbell Deadlift
Single Dumbbell Reverse Lunges (Hold Goblet Style)
Single Dumbbell Strict Press
Single Dumbbell Goblet Squat
Step-up Movement Prep
*On Lower Box:*
8 Alternating Step-ups (No Weight)
6 Alternating Step-ups (Light Weight)
4 Alternating Step-ups (Workout Weight)
Snatch Movement Prep
*Each Side With Lighter Weight:*
3 Jump & Shrugs (Straight Arms)
3 High Pulls
3 Strict Press
6 Alternating Snatches
Hang Clean & Jerk Movement Prep
*Each Side With Lighter Weight:*
6 Dumbbell Swings
6 Push Jerks
6 Hang Clean & Jerks (3 Each Side)
General Fitness
Quarter Pounder (Time)
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches
Dumbbell: 50/35
* **Box Step-ups:** Alternate Legs Every Rep
* **Hang Clean and Jerks:** Alternate Arms Every 5 Reps
* **Power Snatches:** Alternate Arms Every Rep
Can sub for the run if needed:
* 500/400 Meter Row
* 28/20 Calorie Assault Bike