Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Banded 7’s
-into-
6:00 AMRAP
1:00 Easy Row
8 Half Kneeling Dumbbell Shoulder Press (each)
8 Single Arm Dumbbell Upright Rows (each)
8 Scap Pull Ups
5 Sit Ups
Metcon (Time)
7 Rounds
10 Dumbbell Shoulder Press (light)
15 Sit Ups
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Foam Roller Angels
1:00 Birddog
*Rest as needed between sides, movements and sets.
Foam Roller Angels
Birddog