Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
8:00 Dual Prep Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–6:00
2 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
6:00–8:00
2 Rounds
2 Lateral Burpees Over Bar
4 Dumbbell Snatch
4 Abmat Sit Ups
Coaches Notes
Banded Pass Throughs
Banded Good Mornings
Alternating Leg V-Up
No Push Up Burpee
Lateral Burpee over the Bar
Metcon (2 Rounds for reps)
June Burpee Challenge
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
-Rest Until 20:00-
5:00 AMRAP
10 Alternating Dumbbell Snatch
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 Seated QL Stretch
1:00 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Athletes Notes
Seated QL Stretch
Chest Stretch
Seated External Rotations