Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Coaches Notes
Glute Bridges
Deadbug
Dumbbell Goblet Squat
Metcon (2 Rounds for time ↓ shorter is better)
12-10-8
Calorie Air Bike
Goblet Squats (light)
Women’s Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Banded Hip Internal Rotations
Barbell Forearm Stretch