Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
10:00 Running Build
0:00–2:00 Easy Jog
2:00–5:00
2 rounds
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Box Step Ups
5 Sit Ups
5:00–10:00
2 rounds
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups
Workout Prep:
1 set
2 Strict Pull Ups
3 Push Ups
4 Sit Ups
*Adjust reps or scale as needed during the break between workouts.
Workout – Part 1 (Time)
FOR TIME
800m Run
-Rest Until 15:00 Mark then Complete Part 2-
Workout – Part 2 (AMRAP – Rounds and Reps)
15:00 AMRAP
6 Ring Rows
10 Plate Floor Press
10 Sit Ups
(Score is Rounds + Reps)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Glute Smash
1:00 [Frog Stretch]( youtu.be/SUENf0yNR_A )
1:00 [Pigeon Stretch]( youtu.be/9DGA5vMXcbQ )
*Rest as needed between sides, movements and sets.