Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Easy Row
2 Inchworms
3 Dynamic Squat Stretches
5 Dumbbell Muscle Cleans
5 Dumbbell Front Squats
5 Ring Row
5 Hanging Knee Raises
Metcon (2 Rounds for time)
9-7-5
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
-@10:00-
5-7-9
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization