Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10:00 Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
5 Roll and Reach
5 Dynamic Squat Stretches
5 Scap Pull Ups
5 Ring Rows
5:00–10:00
2 Rounds
3 Inchworms + Double Push Up
3 Jumping Pull Ups
3 Dumbbell Front Squats
Coaches Notes
Roll and Reach
Dynamic Squat Stretch
Scap Pull Ups
Ring Rows – feet on ground
Inchworm with Double Push Up
Metcon (Time ↓ Shorter is Better)
30 Dumbbell Front Squats (light)
30 Ring Rows
30 Dumbbell Front Squats (light)
30 Jumping Pull Ups
30 Dumbbell Front Squats (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Forearm Smash
Bench Stretch for Lats
Couch Stretch