Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
**30 Seconds Each:**
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
PVC Strict Press
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
*Attempt to Get More Narrow on PVC Pipe with Each Round
1 Minute Down Dog to Up Dog Stretch
1 Minute Wall Walks
Prep for HSPU/HS Walk/Hold
Practice kick-up, hand placement, etc.
Gymnastics
Handstand Push-ups
-Complete 1 set max handstand push-ups.
-These can be strict or kipping, depending what you are proficient with. If you know you can do numerous kipping, attempt to do strict. Strict can be scaled using plate/mats under the head.
-If unable to do HSPU, work towards a handstand hold on the wall or practice a wall-walk and hold.
Spend about 10-12 minutes on the gymnastics portion of class. If you are doing the HS walk and would like, you can do both the HSPU and Walk.
Handstand Walk
For those able to complete 5+ feet handstand walk, make an attempt for max effort handstand walk instead of doing the max HSPU. Each tape line equals 5 feet. If you go 25 feet unbroken, you can break and try to go back 25 more feet.
Score (reps) is feet completed in 5 ft increments..must finish the section with both hands across the line to count those 5 feet.
General Fitness
Upper Crust (Time)
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Assault Bike
* Choose variations for the upper body movements that allow each round to be completed in no more than 2 sets
* Band the pull-ups and elevate the hands up to a box for the push-ups as needed to move less body weight
* You can also reduce reps or reduce total rounds of the workout to get it around the 15-20 minute mark.
* If unable to Assault Bike, complete equal Calorie Row