Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10:00 Flow
0:00–2:00 Easy Machine
2:00–5:00
2 Rounds
10 Sit Ups
5 Dynamic Squat Stretches
2 Inchworms + Double Push Up
5:00–10:00
3 Rounds
5 Wall Balls
5 Hanging Knee Raises
Coaches Notes
Dynamic Squat Stretch
Inchworm with Double Push Up
Wall Balls
Hanging Knee Raises
Metcon (Time ↓ Shorter is Better)
3 Rounds
30 Wall Balls (light)
15 Hanging Knee Raises
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated External Rotations
1:00 Supine Twist
*Rest as needed between sides, movements and sets.
Athletes Notes
Seated External Rotations
Supine Twist