Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3:00 Row
-30-seconds easy into 30-seconds Moderate-fast (pay attention to calories completed)
-into-
3 Rounds
3 Worlds Greatest Stretch (each)
10 Deadbugs
10 Cat/Cows
Coaches Notes
World’s Greatest Stretch
Deadbug
Cat Cow
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
25/20 Calorie Row
25 Air Squats
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Toe Touch Stretch
1:00 Rig QL Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Barbell Forearm Stretch
Toe Touch Stretch
Rig QL Stretch