Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2 rounds
:30 Row
5 Pass Throughs
5 Around The Worlds
5 Good Mornings
3 Seated Single Arm Light Dumbbell Press /arm
5 Bird Dogs / arm
5 Air Squats (first round Empty Barbell, second round +Weight)
:30 Bike
Metcon (AMRAP – Rounds and Reps)
EMOM for 10:00
5 Rounds
Min 1- 1:00 Max Row
Min 2- 5 Barbell Front Squats + 5 Strict Press
@13:00
EMOM for 10:00
Max meter Bike Erg or Air Bike
even minutes – hard
odd minutes – easy
cool down
Walk 2 mins
Mobility: (1:00 each side)
Coach Stretch
Pigeon Pose