Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes For Quality
5 Push-up to Down Dogs [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
10 Straight Leg Sit-ups
15 Second Front Plank on Hands
20 Lateral Hops Over Barbell
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]()
Pec Stretch on Rig or Wall: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
Movement Prep
3 Burpees
3 Lateral Barbell Burpees
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
10 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar
Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow / Chest / Waist
Movement Prep
*With Light Plates on the Bar:*
10 Deadlifts
*Build to Slightly Heavier Weight:*
5 Deadlifts
*Build to Workout Weight:*
General Fitness
Marston (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees
**HERO WOD**
* Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
* Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
* The deadlift should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps.
* The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep.
* Choose a toes to bar variation that you are capable of completing 8-10+ reps unbroken when fresh
* You can step or jump out of the burpee, but must takeoff and land with both feet over the bar.