Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Plate Hops (In and Out) [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)
Slow Air Squats
Moderate Row
Plate Hops (Forward & Back)
Arms Overhead Air Squats
Moderate Row
Single Leg Plate Hops (30 Seconds Each Side)
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)
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)
Pigeon Pose: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=sFvViEiegKw)
Squat Hold: 1 Minute
[Click Here](https://www.youtube.com/watch?v=GSAp77tVH9k)
Thruster Movement Prep
5 Pausing Front Squats (Heels Down)
5 Push Press
10 Thrusters
General Fitness
Speedo (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
250 Meter Row
20 Plate Hops
10 Thrusters (65/55)
*Complete Full Rounds Before Switching
* Athletes will complete a full round of 250-20-10 before switching off to their partner
* We can expect a round to take around 1:30-2:00 to complete