Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
7:00 AMRAP
100m Run
5 Ring Rows or Scap Pull-Ups
5 Hanging Knee Raises
5 Air Squats
10 second Dead Hang
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
500m Bike Erg (or 8x50ft Shuttle Run)
2 Zombie Rope Climbs (or 6 Banded Strict Pull Ups)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Banded Hip Internal Rotations
Forearm Smash
Seal Stretch