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 Rounds
5 Dynamic Squat Stretches
10 PVC Pass Throughs
10 Sit Ups
5 PVC Back Squats
10 Box Step Ups
Workout Prep:
1 Round
2 Burpee Box Step Up \
2 Goblet Squats
2 Back Squats
Back Squat (EVERY 2:00 (5 SETS)
3 Back Squats (Moderate)
*Build across sets to comfortable Moderate weight)
Metcon (Time)
FOR TIME
15 Burpees + Step Ups (20/16)
50 Air Squats
15 Burpees + Step Ups (20/16)
40 Goblet Squats (light)
15 Burpees + Step Ups (20/16)
30 Back Squats (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Barbell Forearm Stretch]( youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2 )
1:00 [Chest Stretch]( youtu.be/7D8wUD9Vdv8 )
*Rest as needed between sides, movements and sets.