Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Machine (Workout machine)
5 Roll and Reach
3 World’s Greatest Stretch (each)
Mayhem FTP Test (AMRAP – Reps)
20:00 Watt Test Bike Erg
or
20:00 Calorie Air Bike Test
or
20:00 Calorie Row Test
(Scored by Average Watts or Total Calories)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.
Athletes Notes
Couch Stretch
Forearm Smash
Barbell Forearm Stretch