Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Light Sandbag Deadllift (or Muscle Clean)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
2 Sandbag Clean (or Power Clean)
Coaches Notes
Active Dead Hang on Rig
Ring Rows – feet on ground
No Push Up Burpee
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
10/8 Calorie Row
6 Up Downs
4 Sandbag Cleans (or Power Cleans)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Scorpion Stretch
Chest Stretch