Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2 sets
1:00 Row arms only (legs fully extended)
1:00 Row legs only (arms fully extended)
1:00 Row regular
1:00 Empty Sled Walk or 10 Walking Lunges
-rest 1:00 between sets-
Metcon (2 Rounds for distance)
Minute 0 to 8:00:
Tabata Row (16 Rounds)
20 second Max Distance Row
10 second rest
– rest 5:00 –
Minute 13:00 to 21:00:
Tabata Sled Push ( 16 Rounds)
20 second max distance empty sled push
10 second rest
Cool Down
2:00 Machine
-into-
Mobility: 1:00 (each)
Foam roll quads (each side)
Banded overhead shoulder distraction (each side)