Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
10:00 Flow
0:00–3:00 Banded 7’s (2 sets)
3:00–6:00
2 rounds
10 Air Squats
10 Box Step Ups
10 Hollow Rocks
6:00–10:00
3 rounds
10 Russian Swings (light)
10ft Walking Lunge
Workout Prep:
2 sets
5 Kettlebell Swings
10ft Kettlebell Lunge
*Rest 30 seconds between sets. Build in weight and try different holds on the lunge.
Gymnastics
10:00 PRACTICE / SKILL DEVELOPMENT
Wall Walk, Box Handstand Hold, Box Pike Walk & Overhead Stability Work
Metcon (Time)
10 ROUNDS FOR TIME:
10 Kettlebell Swings (light)
25ft Kettlebell Lunge (light)
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&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=3 )
*Rest as needed between sides, movements and sets.