Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-second Machine
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Push Press
10 Air Squats
Metcon (2 Rounds for time)
15-12-9
Dumbbell Hang Power Clean (light)
Dumbbell Push Press (light)
-rest 4:00-
9-12-15
Dumbbell Push Press (light)
Dumbbell Hang Power Clean (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Athletes Notes
Barbell Forearm Stretch
Couch Stretch
Wall Jefferson Curl