Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
5 Rounds
1:00 Bike
10 PVC Pass Throughs
10 PVC Around the Worlds (L/R)
10 Dynamic Squat Stretches
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
12/10 Calorie Bike Erg or Air Bike
6 Banded Strict Pull Ups
3 Empty Barbell Front Squats
Cool Down
walk 2 minutes
Mobility: 1:00 each
Pancake Stretch
Pigeon Stretch
Scorpion Stretch
Down Dog to Seal
Childs Pose