Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each Station, Rotate with your team of 3
Easy Bike
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Sit-ups
Moderate Bike
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Faster Bike
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Arch Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
Box Jump Warmup
30 Lateral Hops Over Barbell
30 Seconds Box Step-ups
30 Seconds Box Jumps
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)
Child’s Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)
Pigeon Pose on Box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 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 Elbows / Chest / Waist
Movement Prep
Establish High Hang
5 High Hang High Pulls (From Pockets)
5 High Hang Power Snatches
_
3 Hang Power Snatches (Above the Knee)
5 Power Snatches
*Build to Workout Weight*
General Fitness
Blue Steel (Time)
Teams of 3, For Time
3 Rounds:
21 Power Snatches (75/55)
21 Toes to Bar
21 Box Jumps (24/20)
75/54 Calorie Assault Bike
3 Rounds:
21 Power Snatches (75/55)
21 Toes to Bar
21 Box Jumps (24/20)
75/54 Calorie Assault Bike
3 Rounds:
21 Power Snatches (75/55)
21 Toes to Bar
21 Box Jumps (24/20)
30 Minute Cap.
Split work as desired.
Keep sets small to maintain a faster pace.
Mixed Teams Bike Cals:
MMF: 68 Cals
MFF: 61 Cals
(18 per F, 25 per M)