Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 rounds
20 Single Unders
10 Hollow Rocks
5 Strict Knee Raises
4:00–7:00
2 rounds
20-second Air Bike
10 Single Unders
5 Hanging Knee Raises
Workout Prep:
1 set
4/3 Calorie Air Bike (at workout pace)
10 Single Unders
3 Hanging Knee Raises
Shoulder Press (EVERY 2:00 (5 SETS)
3 Shoulder Press (Moderate)
*Build across sets to comfortable Moderate weight)
Metcon (AMRAP – Reps)
5 SETS FOR 3:00
12/10 Calorie Air Bike
50 Single Unders
Max Hanging Knee Raises in Remaining Time
-Rest 1:30 between Sets-
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 [Forearm Smash]( youtube.com/watch?v=R9sHO9PJC5U&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=12 )
*Rest as needed between sides, movements and sets.