Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull-Aparts
5 Hand Knee release push ups
10 Box Step Ups
10 Alternating V-Ups
10 SIngle Arm Up Right Rows (each)
Workout Prep:
2 Rounds @ 60–70%
5 Sit Ups
4 Box Step-Ups
4 Knee Push-Ups or Floor Press
Bench Press (Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight))
Metcon (Time)
2 ROUNDS FOR TIME
30 Sit Ups
30 Box Step Ups (20/16)
30 Dumbbell Bench Press (light)
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch]( youtu.be/nS1xJ_ymEuU )
1:00 [Supine Twist]( youtube.com/watch?v=jSfReolkguM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=23 )
*Rest as needed between sides, movements and sets.