Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3:00 Easy Bike
-into-
5:00 AMRAP
3 Up Downs
5 Dumbbell Deadlifts (light)
5 Dumbbell Cleans (light)
5 Dumbbell Front Squats (light)
5 Dumbbell Push Press (light)
.
Coaches Notes
No Push Up Burpee
Dumbbell Deadlift
Dumbbell Power Clean
Dumbbell Front Squats
Dumbbell Push Press
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
5 Up Downs
10 Double Dumbbell Shoulder to Overhead (35’s/20’s)
10 Double Dumbbell Squats (35’s/20’s)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
Athletes Notes
Frog Stretch
Foam Roller Angels