Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Warm-Up Jog
1 Minute Each
Single Leg Glute Bridges (30 Seconds Each) [Click Here](https://youtu.be/TQt2I73oL6Y)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Front Plank on Hands
Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
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)
Lats Foam Roll: 1 Minute Each Side
Movement Prep
1 Minute of Slow PVC Hinge Drill [Click Here](https://www.youtube.com/watch?v=aZCh6Xr2WCw)
30 Seconds Slow Deadlifts
*Build to Lighter Weight*
5 Slow Deadlifts
General Fitness
400m Run (Time)
Max Effort 400m Run
*Last 2 weeks we tested a 500 and 1000 meter row…let’s enjoy the warmer weather and benchmark a 400 meter run.
* Only 1 attempt unless you slip, trip, or fall during the start.
* Run will start at the line on the pavement and turn-around will be at the second line near the dead-end.
COACHES:
Stand at the door to yell 3,2,1 go and note times for each athlete as they finish. Call it out to the athlete as they cross the line on the pavement.
Metcon (Time)
21-15-9
Deadlift (225/155)
Bar-Facing Burpees
-Shoot for big sets on the 21 and 15 deadlifts.
-Find a steady, efficient pace for the big set of burpees and then pick up the pace through the 15 burpees and sprint for last 9.