Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Row
5 Good Mornings
10 Heel/Toe Rocks
5 KB Sumo DL. High Pull
(light, moderate, heavier)
10yd. Empty Sled push
Metcon (AMRAP – Rounds and Reps)
15 min. AMRAP
1-2-3-4-5-6…
Cal Row
KB Sumo DL High Pull (Challenging weight)
10yd.-20yd-30yd-40yd-50yd-60yd…
Sled Push (25#/empty) (Scale to Box if needed)
Score = complete Rounds plus reps
Every 5yd.on Sled = 1 rep
Rx for KB would be red/yellow but scale from there.
Accessory
Cool Down – 2:00 Machine)
Mobility: (1:00 each)
Couch
Banded Shoulder Stretch
Cats/Cows
Standing Hamstring/Calf