Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
6:00 Amrap
4 Inch worms
5 Double Dumbbell Front Squats (build in weight through rounds)
4 Alternating V-ups
5 Ring Rows
:30 Row
Metcon (2 Rounds for reps)
With an ongoing clock…
50/40 calorie Row
-into-
Max Rounds and Reps until 8:00 on the clock:
10 Burpee to Plate
10 Double Dumbbell Front Squats
-Rest 3 minutes-
At 11:00 on the clock:
50/40 calorie Row
-into-
Max Rounds and Reps until 19:00 on clock
12 Ring Rows
12 Alternating V-ups
Note row times in notes.
Acccessory
Stretch
Child’s Pose Left/Right/Center
Pigeon Left/Right
2 minute Wall Sit
Coaches Notes
Child’s Pose
Pigeon Stretch
Wall Sit: Lie on back with butt about a foot away from the wall, then open to squat position.