Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3:00 Row
-into-
3 Rounds
5 Dbell Press
5 Dbell squats
5 Dbell thrusters
5 Ring rows
Metcon (Time)
2 Rounds
500m Row
25 Dumbbell Thrusters
15 Ring Row
*Pacing needs to be consistent across both rounds. The row will be around 2.5 mins. The thrusters should be a weight that you can break up in 2 sets if you need to. On the ring rows you could break those up in 2 sets.
Mobility
Walk 2 mins down and back
Mobility (1:00 each)
R/L Hip stretch
R/L Childs pose
R/L Banded overhead distraction