Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
7:00 Running + Posterior Flow
0:00–2:00 Easy Jog
2:00–6:00
2 Rounds
10 Roll and Reach
10 Glute Bridges
10 Deadbugs
10 Banded Good Mornings
6:00–10:00
100m Moderate Run
4 Dumbbell Deadlifts (light)
4 Push-Ups
Workout Prep:
2 sets
100m Run (Build up to workout pace)
2 Dumbbell Deadlifts @workout weight
-rest 30 seconds between sets-
Metcon (5 Rounds for time ↓ shorter is better)
5 SETS
200m Run (Or 500m Bike Erg)
10 Deadlifts (light)
(Score is Time for Slowest Set)
-Rest 1:00 between Sets-
Acccessory
3-4 SETS (Post Workout)
8-10 Banded Strict Pull Ups (or Ring Rows)
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Foam Roll Up Wall]( youtube.com/watch?v=TKRENSqyvKk )
1:00 [Open Book]( youtube.com/watch?v=wU7z8832Uic )
*Rest as needed between sides, movements and sets.