Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Row (:30 slow/:20 medium/:10 fast)
5 Pass Throughs/Around World
5 Good Mornings
5 Air Squats
5 Dead Bugs r/l
5 Bridge Ups
Class review of DT complex
Metcon (Calories)
5 Rounds
1:00 Max Calorie Row
1:00 Max Calorie Bike
1:00 Max Calorie Ski
2:00 Rest
* Moderate and consistent effort across all rounds. We want to test the waters through round one and see how our body reacts. Stay moving during the rest and focus on controlling the heart rate. Have athletes start to transition 5-8 seconds before the minute ends, except on the ski.
Accessory
Cool Down- Slow 2:00 Bike Erg
Mobility: (1:00 each)
Hand on Rig -Turn Away
Elbow on Rig
Standing Quad/Hamstring/Calf
Seated Forward Fold
4X Cats & Cows