Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
10:00 Flow
0:00–3:00 Easy Bike or Jump Rope
3:00–7:00
AMRAP
5 Single Arm Dumbbell Cleans (each)
5 Ring Rows
10 Deadbugs
2x50ft Shuttle Run
Coaches Notes
Dynamic Squat Stretch
Ring Rows – feet on ground
Metcon (Time ↓ Shorter is Better)
9-8-7-6-5-4-3-2-1
50ft Shuttle Runs (25down/25back)
18-16-14-12-10-8-6-4-2
Dumbbell Power Clean (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Athletes Notes
Elevated Standing Hamstring Stretch
Foam Roller Angels
Band Wrist Mobilization