Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10:00 Progressive Build
0:00–3:00 Easy Run
3:00–5:00
2 Rounds of Banded 7’s
5:00–8:00 Moderate Run
8:00–10:00
2 Rounds
5 Ring Rows
5 Hand Release Push Ups
5 Dynamic Squat Stretches
Banded 7s
Ring Rows – feet on ground
Hand Release Push Ups
Dynamic Squat Stretch
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP
1 Mile Run
Max Rounds of
5 Ring Rows
7 Floor Plate Press
9 Air Squats
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Athletes Notes
Couch Stretch