Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 rounds
10 Pvc around the world
10 Pvc pass throughs
10 Pvc good mornings
10 butt kickers
10 jumping jacks
10 ankle circles L/R
5 air squats
Metcon (3 Rounds for time)
3 rounds
60 Single Jump Rope
20 Double Dbell deadlifts
60 Single Jump Rope
20 Double Dbell squats
60 Single jump rope
20 Double Dbell Push Press
*Rest 3 mins between rounds
*Each round has a 5 min time cap*
Acccessory
Cool Down
2-3 min bike ride
Stretch
Banded lat pull down
Banded hamstring
Banded quad