Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Crossover symmetry
-Into-
5 min Amrap
5 box step up R/L
3 Inchworms
2 1/2 Wall walks with a 3 sec hold
Metcon (AMRAP – Rounds and Reps)
15 min
20 Single Dumbbell Box step up (20/16)
2 Wall walks
-This should be slow to moderate pace. Box step up make sure you are in full hip extension at the top. You can carry the dbell anyway you see fit. Wall Walks; only walk half way up the wall or do a wall walk and mark how far you can go and make that be your target each round. You can also use a box. Get into a plank position with toes on a box then walk with your hands to the box in a pike position. Or do Inch worms but double the amount of reps.
Mobility
1 min couch stretch each side
1 min pigeon pose each side
1 min thread the needle each side