Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
1:00 Row
5 PVC Pass Throughs/Around World right/left
5 PVC Air Squats
5 PVC Good Mornings
1:00 Row
-Then…-
3 Rounds
5 Floor Plate Press
5 Dead Bugs right/left
5 Mountain Climbers right/left
Coaches Notes
Plate Floor Press
Dead Bug
Mountain Climber
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
12/10 Calorie Row
10 Elevated Push Ups
12/10 Cal Row
8 Kettlebell Marches (left + right = 1)
12/10 Calorie Row
6 Split Stance RDLs
Scoring: Rounds + Reps
Coaches Notes
Elevated Push Up
Kettlebell Marches: hold the kettlebell in a goblet hold, and perform slow and controlled high knee marches. Keep core tight.
Split Stance Dumbbell RDL
Acccessory
Cool Down – 2:00 Walk
1:00 Standing Quad/Hamstring/Calf Stretch (each)
Child’s Pose center/right/left
Cat Cow
Coaches Notes
Standing Quad Stretch
Standing Hamstring Stretch
Standing Calf Stretch
Child’s Pose
Cat Cow