Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
4 rounds
30-second Air Bike (easy-moderate)
30-second Row (easy-moderate)
Metcon (5 Rounds for time)
Every 5:00 (5 sets)
15/12 Calorie Row
15/12 Calorie Air Bike
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Athletes Notes
Seated QL Stretch
Seated External Rotations