Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
0:00–2:00 Easy Jog
2:00–4:00
2 rounds
Banded 7’s
4:00–10:00
3 rounds
10 Leg Swings (each)
10 Step Back Lunges
10 Hanging Knee Raises
5 Ring Rows
3 Inchworms
Workout Prep:
1 set
100m Run
2-3 Ring Rows (or scale)
Metcon (Time)
FOR TIME
400m Run
30 Ring Rows or Jumping Pull Ups
300m Run
20 Ring Rows or Jumping Pull Ups
200m Run
10 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set
(Score is Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Bench Stretch for Lats]( youtube.com/watch?v=o91IpxSmcG4&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1 )
1:00 [Barbell Forearm Stretch]( youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2 )
*Rest as needed between sides, movements and sets.