Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
6:00 AMRAP
100m Run
20 Single Unders
5 Kip Swings
10 Sit Ups
Repeat building intensity
Metcon (7 Rounds for time)
Every 3:00 (7 sets)
100m Run
50 Single Unders
10 Hanging Knee Raises
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Athletes Notes
Rig QL Stretch
Seated External Rotations