Mayhem Affiliate – At Home – Sun, Aug 4

Crossfit Lillington – Mayhem Affiliate – At Home

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Sunday Steps + Sunshine (Distance)

*Should be done at an easy-moderate intensity

Warm Up: 5 Minute Walk

Then, 10 Rounds:

1:00 Jog

1:00 Walk

Cool Down: 5 minute Walk

Total Time: 30 Minutes

Sunday Stretching (Checkmark)

Start a 25 Minute Clock and move through this….

1:00 Cat Cow

:30 Bird Dog (Right Arm, Left Leg)

:30 Bird Dog (Left Arm, Right Leg)

1:00 Marches

…into…

4 Rounds:

1:00 Toe Touch Stretch – as you exhale sink deeper into the stretch

1:00 Bottom of the Squat Hold

1:00 Push up to Downward Dog Pose

1:00 Frog Stretch

….into…..

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

1:00 Pigeon Stretch (Left)

1:00 Pigeon Stretch (Right)

2:00 Child’s Pose

Athletes Notes

Cat Cow

Birddog

Standing Marches

Toe Touch Stretch

Bottom of the Squat Hold

Push Up to Downward Dog w/Explanation

Frog Stretch

Couch Stretch

Pigeon Stretch