Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
8:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10 Deadbugs
10 PVC Good Mornings
10 Dynamic Squat Stretches
4:00–8:00
2 Rounds
5 Wall Balls
100m Row
3 Empty Bar Back Squats (slow and controlled)
Workout Prep:
2 Rounds (build in pace)
100m Row
5 Wall Balls
Metcon (Time)
FOR TIME
500m Row
50 Wall Balls (light)
(Score is Time)
-Rest until 12:00, then move on to Part 2-
Back Squat
ON A 15:00 CLOCK
Heavy Back Squat (not a max)
(Score is Weight)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Smash
1:00 [Frog Stretch]( youtu.be/SUENf0yNR_A )
*Rest as needed between sides, movements and sets.