Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
8:00 Flow
0:00–2:00 Easy Machine
2:00–8:00
3 rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
8 Sit Ups
6 Air Squats
Workout Prep:
2 sets
4 Air Squats
2 Hanging Knee Raises
2 Hang Alternating Dumbbell Snatch
Hang Muscle Snatch (EVERY 1:00 (10:00)
2 Hang Muscle Snatch
*Light-Moderate weight across
)
Metcon (Time)
10 ROUNDS FOR TIME
10 Air Squats
8 Hanging Knee Raises
6 Hang Alternating Dumbbell Snatch (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Frog Stretch]( youtu.be/SUENf0yNR_A )
1:00 [Forearm Smash]( youtube.com/watch?v=R9sHO9PJC5U )
*Rest as needed between sides, movements and sets.