Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
4 Lunge Matrix (each side)
8 Banded Good Mornings
4 Ring Rows
4:00–7:00
2 Rounds
10 Sit-Ups
1 Zombie Rope Climb (or 5 Ring Rows)
Coaches Notes
Bodyweight Lunge Matrix
Banded Good Mornings
Stand-Lay-Stand Rope Climbs
Metcon (Time ↓ Shorter is Better)
10 rounds
12 Sit Ups
1 Zombie Rope Climb (or 6 Ring Rows)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Leaning Tricep Stretch
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Leaning Tricep Stretch
Frog Stretch