Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
:30 Bike Erg or Ait Bike
1 Crossover Symmetry or Banded 7s
2 PVC Good Mornings
3 Push Ups
4 Dead Bugs r/l
Metcon (AMRAP – Rounds and Reps)
5 Rounds
3 min AMRAP/1 min REST
12/10 Cal Air Bike
12 Strict Pull Ups or Ring Rows
12 Dumbbell Bench Press
12 Stick Sit Ups
Acccessory
Cool Down-3:00 Walk
Legs on Wall – Straight/Straddle/Squat positions
Down Dog to Seal Pose 4X
Lacrosse Ball-Chest/Shoulder