Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
Perform a burpee every time the word “thunder” is said in AC/DCs Thunderstruck
Gymnastics
Pull-ups (10X5)
Options:
Jumping pu
Negatives
Strict
Banded
Banded PVC pull downs (allison, choose me)
Feet assisted ring PU
Kipping work
Kipping pu
Choose a variation that challenges you.
Choose 1-5 reps for each set depending on the intensity of the variation you choose.
Dips (10X5)
Options:
Banded on dip bar
Bench
2 boxes
Negatives
Dip outs on straight bar
Same instructions as PU
1-Mile Run (Time)
Max Effort 1-Mile Run
It’s been 1 month since the last 1 mile run. Set a goal of :30 shorter than the last time.