Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
0:00–2:00 Easy Bike
2:00–5:00
2 rounds
10 Plate Hops
10 Alternating V-Ups
10 Banded Strict Press
5:00–9:00
2-3 rounds
5 Light Dumbbell Strict Press (each)
10 Single Unders
10 Sit-Ups
20-second Calorie Bike
Workout Prep:
10 Single Unders
5 Push Press/Arm
5 Sit-Ups
4/3 Cal Bike
• Confirm scaling and weight selection.
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
30 Single Unders
30 Single Arm Dumbbell Push Press (light)
30 Single Unders
30 Abmat Sit Ups
30 Single Unders
25/20 Calorie Air Bike or 30/24 Calorie Bike Erg
(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 [Toe Elevated Calf Stretch]( youtube.com/watch?v=kw7JTb_vnpk&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=22 )
1:00 [Couch Stretch]( youtu.be/ABJwGhwHq_A )
*Rest as needed between sides, movements and sets.