Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3:00 Machine
-into-
7:00 AMRAP
6 Stepback Lunges
8 Step Ups
5 Bird Dogs (L+R=1)
5 Deadbugs (L+R=1)
Metcon (3 Rounds for distance)
3 sets
3:00 AMRAP
20 Box Step Ups (weighted or not)
Max Meter Ski or Row in time remaining
-rest 2:00 between sets-
Cool Down
2:00 Walk
Mobility: 1:00 (each)
foam roll glutes (each side)
foam roll hamstrings (each side)
pigeon pose (each side)