Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
4 rounds
100m Run
10 Air Squats
6 Box Step-Ups
25ft Walking Lunge
Coaches Notes
Bodyweight Walking Lunge
Box Step Up
Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
200m Run
15 Box Step Ups (20/16)
50ft Bodyweight Walking Lunge
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.
Athletes Notes
Shoo the Cat
Posterior Shoulder Smash