Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2 Rounds
1:00 Machine
1:00 Jump Rope
-into-
3 Rounds
100m Easy Run
10 Leg Swings (each)
10 Banded Pull Aparts
5 Scap Pull Ups
5 Dynamic Squat Stretches
5 Hang Release Push Ups
5 Ring Rows
Coaches Notes
Banded Pull Aparts – Palms Down
Scap Pull Ups
Dynamic Squat Stretch
Hand Release Push Ups
Ring Rows – feet on ground
Metcon (Time)
400m Run
-Into-
10 Rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-Into-
400m Run
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch