Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Crossover Symmetry or Banded 7’s
-into-
3 rounds
30-second Run
5 Ring Rows
3 Plate Floor Press
5 Sit Ups
5 Air Squats
Metcon (Time)
200m Run
30 Ring Rows
200m Run
60 Plate Floor Press (light)
200m Run
90 Air Squats
200m Run
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch