Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 rounds
10 Pvc around the worlds
10 Pvc pass throughs
10 Pvc good mornings
10 butt kickers
10 jumping jacks
10 ankle circles left/right
5 air squats
Metcon (3 Rounds for time)
3 rounds
60 Jump rope singles
20 Double dumbbell deadlifts
60 Jump rope singles
20 Double dumbbell squats
60 Jump rope singles
20 Double dumbbell Push Press
*Rest 3 minutes between rounds
*Each round has a 5 minute time cap*
Acccessory
Cool Down
2-3 minute bike
-Then-
Banded lat pull down
Banded hamstring stretch
Standing quad stretch