Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Easy Row
5 Roll and Reach
3 Inchworms
10 Banded Pass Throughs
8 Alternating Dumbbell Snatch
20-second Knee Plank
Metcon (Time)
For Time:
40/32 Calorie Row
30 Up Downs
20 Alternating Dumbbell Snatch (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Rig QL Stretch
Seated External Rotations