Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
0:00–2:00 Easy Bike or Jump Rope
2:00–6:00
2 rounds
10 PVC Pass Throughs
10 PVC Around the worlds (both)
10 Deadbugs
10 Glute Bridges
5 Roll and Reach
5 Inchworms
6:00–10:00
3 rounds
5 PVC Clean Deadlifts
5 PVC Clean High Pulls
5 PVC Power Cleans
Workout Prep:
2 rounds:
2 Dumbbell Front Squats @ Workout Weight
3 Hanging Knee Raises
2 Burpees
Power Clean (EVERY 1:30 (8 SETS)
2 Power Cleans (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set))
Metcon (2 Rounds for time ↓ shorter is better)
FOR TIME
21-15-9
Dumbbell Front Squats (light)
Hanging Knee Raises
(Score is Time)
-Rest until 8:00-
15-12-9
Burpees
21-15-9
Hanging Knee Raises
(Score is Time per Set)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Toe Touch Stretch]( youtu.be/TAeYTSRNyKM )
1:00 [Pigeon Stretch]( youtu.be/9DGA5vMXcbQ )
*Rest as needed between sides, movements and sets.