Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Hip Halo
-Into-
6 min amrap
:45 sec Assault Bike
3 Worlds Greatest Stretch (each side)
3 Dumbbell Front squats
3 Dumbbell Push Press
Metcon (AMRAP – Rounds and Reps)
Team of 2 (each/1:1)
16:00 Amrap
12/9 Assault Bike
3 Dbell Push Press
6 Front Squats
Scoring: Rounds + Reps
-Stimulus will be moderate to high pace. Each round should take about 1:30-2:00 mins. During rest try to get your breathing under control so you will be ready to start your next round
Mobility
1 min seated forward fold
1 min laying quad stretch
1 min lunge stretch