Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Air Bike
5 PVC Pass Throughs/Around Worlds (each direction)
5 PVC Good Mornings
5 PVC Front Squats
10 Dead Bugs
Metcon (5 Rounds for reps)
EMOM – for 20:00 (:40 work – :20 rest)
5 rounds
Min 1: Max Calorie Air Bike
Min 2: Max Shoulder to Overhead (light)
Min 3: Max Box Jumps or Step Ups
Min 4: Max Plate Sit Ups
– record total reps from each round
Acccessory
Foam roll Quads
2 minute Couch Stretch (each leg)
Coaches Notes
Couch Stretch