Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
30 sec machine of choice
2 Synchro Shuttle Runs (practice turnaround)
5 World’s Greatest Stretch (each side)
5 Down dog/seal pose transition
Metcon (8 Rounds for time)
8 sets:
6x50ft Shuttle Run
8 Dumbbell Shoulder Press (light)
-rest 1:00 between sets-
Cool Down
2:00 Machine or Walk
-into
Mobility (1:00 each)
seated QL stretch (each side)
Pancake stretch
foam roll glutes (each side)