Crossfit Lillington – Mayhem Affiliate – At Home
26 Minute Bonus Flow (Checkmark)
4 Rounds
1:00 Pancake Stretch
1:00 Lunge to Elbow with Rotation (right)
1:00 Lunge to Elbow with Rotation (left)
1:00 Downward to Upward Dog Transitions
1:00 of Air Squats
into
1:00 Couch Stretch (right)
1:00 Couch Stretch (left)
1:00 Pigeon Stretch (right)
1:00 Pigeon Stretch (left)
2:00 Bottom of the Squat Hold
Demo Videos
Pancake Stretch
Lunge Elbow to Floor Stretch with rotation
Downward Dog to Upward Dog Transitions
Air Squats
Couch Stretch
Pigeon Stretch
Bottom of the Squat Hold
Box Step Up + Flow (Optional) (Checkmark)
10 Box Step Ups (20″)
1:00 Pancake Stretch
10 Box Step Ups (20″)
1:00 Pigeon Stretch (left)
10 Box Step Ups (20″)
1:00 Pigeon Stretch (right)
10 Box Step Ups (20″)
1:00 Downward to Upward Dog Transitions
…into..
3 Rounds
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Lunge Elbow to Floor Stretch (left)
:30 Lunge Elbow to Floor Stretch (right)
1:00 Bottom of the Squat Hold
Demo Videos
Pancake Stretch
Pigeon Stretch
Downward Dog to Upward Dog Transitions
Couch Stretch
Lunge Elbow to Floor Stretch with rotation
Bottom of the Squat Hold