Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups
Workout Prep:
2 Rounds @70%
100m Row
5 Dumbbell Thrusters (at workout weight)
3 Jumping Pull-Ups
Metcon (Time)
FOR TIME
500/450m Row
30 Dumbbell Thrusters (light)
30 Jumping Pull-Ups
30 Dumbbell Thrusters (light)
500/450m Row
(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 [Couch Stretch]( youtu.be/ABJwGhwHq_A )
1:00 [Banded Quadruped Rotations]( youtube.com/watch?v=_-4jfo-p0lE )
*Rest as needed between sides, movements and sets.