Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Row
2 Shuttle Runs (practice turnaround)
5 iron cross (each side)
5 scorpions (each side)
Metcon (Time)
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women’s Calories: 16-32-48)
Cool Down
2:00 Walk
Mobility: 1:00 (each)
Foam roll back/lats (each side)
Seated QL stretch (each side)
Foam Roll hamstrings (each side)