Crossfit Lillington – Mayhem Affiliate – At Home
Sunday Steps + Sunshine (Distance)
Should be done at an easy-moderate intensity
Warm Up: 5 Minute Walk
3-2-1-2-3 Minute Jog
2 Minute Walk after each Jog
Cool Down: 5 Minute Walk
Athletes Notes
Total Time = 31 Minutes
Flow
You will begin by doing a 5 minute warm up walk.
Then you will jog for 3 minutes, walk for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 1 minute, walk for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 3 minutes, walk for 2 minutes.
To conclude the entire workout, you will do a 5 minute cool down walk (much slower pace here)
Sunday Stretching (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
Athletes Notes
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