Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Deadbugs
5 Roll and Reach
3 Inchworms
4:00–4:00
3 Rounds
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press
10 Single Unders
Coaches Notes
Deadbug
Roll and Reach
Inchworm with Double Push Up
Single Unders
Metcon (Time)
9 rounds
30 Single Unders
5 Double Dumbbell Clean and Push Press (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Lacrosse Ball Foot Smash
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Athletes Notes
Forearm Smash