Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Hip Halo Warm up
-Into-
3 Rounds
10 step back lunges
4 DB deadlifts
4 Alternating DB snatch
10 second hang from bar
4 jumping pull ups
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
300/250m Row
15 Plate Floor Press
(Scored by Rounds + Reps)
Cool Down
2:00 Machine
-into-
Mobility: 1:00 (each)
Couch Stretch
Frog Stretch
Banded Shoulder Distraction