Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10:00 AMRAP
150m Run (or 1 minute of shuttle runs, no need to touch hand to floor)
10 Leg Swings Front to Back (per leg)
10 Walking Lunges
10 Deadbugs
5 Empty Bar Muscle Cleans
5 Empty Bar Hang Power Cleans
Metcon (7 Rounds for reps)
AMRAP
0:00 – 3:00 – Max Run, Shuttle Run, Bike Erg, or Air Bike
3:00 – 4:00 – Max Power Cleans (light)
4:00 – 7:00 – Max Run, Shuttle Run, Bike Erg, or Air Bike
7:00 – 9:00 – Max Power Cleans (Moderate)
9:00 – 12:00 – Max Run, Shuttle Run, Bike Erg, or Air Bike
12:00-15:00 – Max Power Cleans(Mod-Heavy)
15:00 – 18:00 – Max Run, Shuttle Run, Bike Erg, or Air Bike
Acccessory
1 min Coach Stretch
1 min Foam Roll Quads
1 min Child’s pose