Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
7:00 Flow
0:00–2:00 Easy Row
2:00–7:00
3 rounds
10 Glute Bridges
10 Banded Good Mornings
5 Abmat Sit Ups
Coaches Notes
Glute Bridges
Banded Good Mornings
Metcon (Checkmark)
Every 1:00 (20:00)
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Banded Hip Internal Rotations
Forearm Smash
Seal Stretch