Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 Amrap
5 Arm circles (small, medium, large) forward and reverse
:30 Ski or Row
5 Air Squats
10 Birddogs
5Yd Sled Push or Walking Lunge
Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
15/12 Calorie Ski or Row
10 yd Sled Push with your dumbbell on top
10 Alternating Hang Dumbbell Snatches
10 yd Sled push with your dumbbell on top
10 Plank Shoulder Taps
10 yd Sled push with you dumbbell on top
15 Line hops
Pacing should be consistent through all rounds.
Acccessory
Cool Down
2-3 minute bike
-Then-
Banded lat pull down
Banded hamstring stretch
Standing quad stretch
Coaches Notes
Banded Lat Pull Downs
Banded Hamstring Stretch
Standing Quad Stretch