Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
7:00 Gymnastics Flow
0:00–4:00
2-3 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10-second Deadhang
10 Alternating V-Ups
10 Line Hops
4:00–7:00
2 Rounds
10 Single Unders
3 Dumbbell Push Press
5 Sit Ups
Workout Prep:
2 Rounds @ 60–70%
5 Sit Ups
2 Dumbbell Push Press (at workout weight)
10 Single Unders
Athletes Notes
Coaches Notes
Banded Pass Throughs
Banded Pull Aparts – Palms Down
Active Dead Hang on Rig
Alternating Leg V-Up
Metcon (Time ↓ Shorter is Better)
50 Sit Ups
-into-
7 Rounds
7 Dumbbell Push Press (light)
49 Single Unders
-into-
50 Sit Ups
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Wall Jefferson Curl
1:00 Banded Hip Internal Rotations
*Rest as needed between sides, movements and sets.