Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8 min Warm up
Tabata Air Bike – 8 rounds of :20 sec work/:10 sec rest (4 minutes total)
2-3 rounds (until 8 minutes) of:
3 med ball clean
5 air squats
3 hand release push ups
10 around the world w/pvc
10 pass throughs w/ pvc
Metcon (Checkmark)
20 mim EMOM
Min. 1 -15 Ab Mat Sit ups
Min. 2 -5 Burpee Ring Row
Min 3 – 5 Medball cleans
Min 4 – 10/8 cal Air Bike
Acccessory
1 MIN Calf stretch each leg
:30 sec banded lat pull back each side
:30 banded tricep stretch each side
:30 sec left side child pose
:30 sec right side child pose
1 min child pose