Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10:00 Flow
0:00–2:00 Easy Run or Jump Rope
2:00–5:00
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push-Ups
10 Walking Lunge Steps
5:00–10:00
3 Rounds
5 Empty Bar Bench Press
3 Inchworms
100m Run (Build in pace)
Coaches Notes
Banded Pull Aparts – Palms Down
Banded Pass Throughs
Scap Only Push Up
Bodyweight Walking Lunge
Bench Press
Inchworm with Double Push Up
Metcon (Time ↓ Shorter is Better)
200m Run
20 Dumbbell Bench Press (light)
2 Wall Walks, Halfway (or 4 Inchworms)
200m Run
20 Dumbbell Bench Press (light)
2 Wall Walks, Halfway (or 4 Inchworms)
200m Run
15 Dumbbell Bench Press (light)
2 Wall Walks, Halfway (or 4 Inchworms)
200m Run
10 Dumbbell Bench Press (light)
2 Wall Walks, Halfway (or 4 Inchworms)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
Athletes Notes
Toe Elevated Knee Over Toe Stretch
Banded Quadruped Rotations