Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Single Unders
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Moderate Row
Single Unders
Pausing Air Squats (3 Seconds in Bottom)
Faster Row
Single Unders
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Pausing Front Squats (3 sec)
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
Movement Prep
Establish Starting Position
20 Seconds of Single Unders
40 Seconds of Double Under Practice
Movement Subs
Reduce Reps
40 Seconds of Practice
60 Single Unders
Weightlifting
Front Squat (1×2)
15 Minutes
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat
***Pause is 3 seconds in the bottom of the first rep. No pause on rep 2.
Comes from the rack for the strength portion.
General Fitness
Four Loko (5 Rounds for time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
*Barbell comes from the floor to start each set of front squats.
*Can be a squat clean for rep 1 of each set.
* You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
* Rounds begin on the 0-4-8-12-16
* Your score is the time to complete each of the 5 rounds
* We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement