Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3:00 Bike
-into-
3 Rounds
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Dumbbell Snatch (light)
Coaches Notes
Dynamic Squat Stretch
Metcon (2 Rounds for time)
12-10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
-rest till 12:00-
10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
(Women’s Calories: 10-8-6-4)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Bench Stretch for Lats
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
Athletes Notes
Bench Stretch for Lats
Foam Roller Angels