Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Crossover Symmetry or Banded 7s + Hip Halo
-Into-
6:00 amrap
4 Twisted Cross
4 Slow Forward Fold
4 Light Kettlebell Swings
4 Inchworms with Push Up
30-second Row
Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
400m Row
15 Kettlebell Swings
3 Wall Walks (Half Way)
Pacing should be consistent through all rounds. The row will take around 2 minutes. The weight on the kettlebell should be something you can move through, but you should only break it up 2 times. You have options on the wall: scale the number down to 2, scale the height you walk the wall, or do 6 inchworms with push-ups. The last scale would be a plank with six shoulder taps. Each round may take 2:30 to 3 minutes.
Cool Down
2:00 Walk
Mobility: 1:00 Each
Banded Shoulder Distraction
Banded Hamstring