Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Row (damper 3,6,9)
5 Inch worms
8 Bird dogs
6 lunges
Metcon (Time)
Calorie Row
50-40-30-20-10
Sit ups
10-20-30-40-50
DB Lunges
16-16-16-16-16
Time cap 35 mins
Work flow is 50 cals on Rower. 10 Sit ups, 16 dbell lunges. 40 Cal on rower, 20 sit ups and 16 dbell lunges etc. Sit ups are just that. Pick a med weight on the lunges. Try to finish before the time cap.
Mobility
2:00 Bike
1:00 Each:
Quad Smash (left and right)
Couch Stretch
Banded overhead Distraction