Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10:00 Flow
0:00–2:00 Easy Ski or Row
2:00–5:00
3 Rounds
10 Walking Lunge Steps
10 Dead Bugs
10 Sit Ups
5 Kip Swings
5:00–10:00
3 Rounds
:30 Moderate Machine (Row or Ski)
5 Sit Ups
5 Hanging Knee Raises
Coaches Notes
Bodyweight Walking Lunge
Deadbug
Kip Ring Swing
Hanging Knee Raises
Metcon (Time ↓ Shorter is Better)
3-3-3-4:00 AMRAP
15/12 Calorie Row or Ski
15 Abmat Situps
Max Hanging Knee Raise (until 80 repetitions are completed)
-Rest 1:00 between AMRAPs-
(Scored by Time)
*Add remaining Hanging Knee Raise reps to timecap score if 80 reps are not completed (1 rep = 1 sec)
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 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Frog Stretch
Barbell Forearm Stretch
Toe Elevated Knee Over Toe Stretch