Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
**Before warmup, grab a barbell and jumprope**
1 Round:
:30 Single Unders
:30 Barbell Good Mornings
:30 Single Unders
:30 Up-Downs
1:00 Rest
1 Round:
:30 High Jump Singles
:30 Straight Leg Sit-Ups
:30 High Jump Singles
:30 Up-Downs
5 Top Half Deadlift (Hip to Knees)
5 Tempo Deadlift 2222 (2 up, 2 pause, 2 down, 2 pause mid-shin)
5 Tempo Deadlift 1111
**DU Practice after strength portion**
:15 Penguin Double Taps (Jump, tap tap hands on thighs)
:30 Double Unders (count reps to determine the likelihood of completing RX number of reps in allotted time.
Weightlifting
Deadlift (4×5)
-15 Minutes to complete 4 x 5 tempo deadlifts.
-Tempo is 1111 meaning 1 second up, 1 second pause at hip, 1 second down, 1 second pause on floor.
Metcon
Metcon (Time)
25-20-15-10 Up Down
75- 60-45-30 single under
3-3-3-3 deadlift (95/65)