Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2:00 Machine
-into-
3 Rounds
20 Single Unders
5 Roll and Reach
3 Inchworms
10 Dumbbell Suitcase Deadlifts (each)
Metcon (6 Rounds for time)
6 sets
30 Single Unders
8 Up Downs
6 Deadlifts (moderate)
-rest 1:00 between sets-
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.
Athletes Notes
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization