Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Hip Halo Only
Then 3 rounds
:30 sec row
:15 sec hang from bar
8 lunges total
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
30 Cal row
30 Hanging Knee Raises
30 D-ball Lunges
20 Cal row
20 Hanging Knee Raises
20 D-ball Lunges
10 Cal row
10 Hanging Knee Raises
10 D-ball Lunges
D-ball is to be held with both hands in front at chest height. Unless you need assistance holding on the rig, you can then hold it on your shoulder.
Accessory
Cool down
Bike erg 2-3 mins.
Mobility
Quad stretch
Childs Pose