Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
5 Box step ups
5 Air squats
5 PVC clean pulls
5 PVC Hang cleans
5 PVC Front Squats
Metcon (AMRAP – Rounds and Reps)
4 Sets
3:00 AMRAP
12 Box Step Ups
8 Dumbbell Deadlifts
– rest 1:00 between sets-
*start where you left off each time
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Stretch
1:00 Seal Stretch
1:00 Foam Roll Up Wall
*Rest as needed between sides, movements and sets.
Toe Touch Stretch
Seal Stretch
Foam Roll Up Wall