Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Sets
1:00 cardio any machine
5 Burpees
10 PVC Goodmornings
10 PVC pass throughs/around the world
5 Light Deadlifts
15ft empty sled push (or 6 Box Step Ups)
Metcon (Time)
21- 15- 9
Deadlift (Light)
Up Downs
*50ft Sled push (45/25) after every round (Or 10 Box Step Ups)
Cool Down
2:00 Walk
Mobility 1:00 (each)
couch stretch (each side)
foam roll quads (each side)
banded overhead shoulder distraction (each side)