Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Easy Row
Slow Squats to Medicine Ball (Butt to Ball)
40 Seconds
Moderate Bike
Moderate Row
Squats with Medicine Ball (Bear Hug Ball)
20 Seconds
Faster Bike
Faster Row
Jump Squats with Medicine Ball (Bear Hug Ball)
*Start Athletes on Different Stations if Short on Machines
Couch Stretch: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
Pigeon Pose: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=sFvViEiegKw)
Movement Prep
5 Slow Front Squats
5 Push Press
5 Thrusters
5 Wallballs
Challenge
1000m Row (Time)
Max Effort 1000m Row
-Enjoy another benchmark rowing challenge! Look back at your 500 meter row time (last Wednesday) and pace just a little slower than that for this 1000 Meters.
-Or if you feel like you could have gone faster for 500 meters, try to hold that pace for 1000 meters.
General Fitness
Airplane Mode (Time)
10 Rounds:
10/7 Calorie Assault Bike
10 Wallballs (20/14)
Keyword:FAST!
Transitions-FAST!
Bike-FAST!
Wallballs-DON’T BREAK!
Push yourself on this one.