Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
7:00 Murph Prep Flow
1 round:
100m Run
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 rounds of Banded 7’s
Coaches Notes
Banded 7s
Metcon (Time)
MURPH (LIFE)
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
Partition the Ring Rows, Floor Press , and Squats as needed.
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 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Athletes Notes
Barbell Forearm Stretch
Couch Stretch
Wall Jefferson Curl