Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3:00 Easy Bike
-into-
7:00 AMRAP
3 Inchworms
5 Roll and Reach
5 Dynamic Squat Stretches
8 Dumbbell Snatch (light)
5 Sit Ups
Coaches Notes
Inchworm with Double Push Up
Dynamic Squat Stretch
Roll and Reach
Metcon (Time)
For Time:
30 Abmat Situps
30 Dumbbell Goblet Squats (light)
30/24 Calorie Row
24 Abmat Situps
24 Dumbbell Goblet Squats (light)
24/18 Calorie Row
18 Abmat Situps
18 Dumbbell Goblet Squats (light)
18/14 Calorie Row
12 Abmat Situps
12 Dumbbell Goblet Squats (light)
12/8 Calorie Row
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (each side)
*Rest as needed between movements and sides.
Athletes Notes
Frog Stretch
Banded Quadruped Rotations