Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–7:00
3 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Strict Press
Workout Prep:
2 Rounds
15 second Max up Downs Over Bar
15 second rest
Build close to workout pace
Metcon (AMRAP – Reps)
EVERY 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)
Shoulder Press (5 Sets Every 2:00
5 Strict Press
(Score is Weight))
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch]( youtu.be/7D8wUD9Vdv8 )
1:00 [Birddog]( youtu.be/D1M_uEYGC8U )
*Rest as needed between sides, movements and sets.