Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
1 set:
10 yd. Walk on Toes/Heels
10 yd. Walk Toes in/out
10 Heel Toe Raises
5 Ankle Circles r/l
-into-
3 Rounds
:30 Bike Erg
5 Dead Bugs
5 Floor Plate Presses (45/25)
5 Good Mornings
:30 Jump Rope
Metcon (Time)
“Awful Annie +”
50-40-30-20-10
Jump Rope
25-20-15-10-5
Ab Mat Sit Ups
10-8-6-4-2
Push Ups
Pacing should be steady and consistent across all sets. We want each station to be near non-stop. Use the time between stations as rest.
Cooldown/Mobility
2:00 Walk or Bike
Mobility (1:00 each)
Lacrosse Ball – Feet/Calves
Twisted Cross
Forward Fold
90/90 Stretch
Downward Dog to Seal Pose
Childs Pose