Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
8:00 Flow
0:00–2:00
Easy Air Bike
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
10 Glute Bridges
10 Alternating V-Ups
5:00–8:00
2 Rounds
5 PVC Box Squats (Strength height)
6 Alternating Dumbbell Snatches (light)
20-Seconds Moderate Bike
Workout Prep:
2 Rounds
10 second Calorie Air Bike (build in pace)
4 Alternating Dumbbell Snatches (build in weight)
4 Sit-Ups
Box Squat (EVERY 3:00 (3 SETS)
10 Box Squats (Building)
*Start Light and Build to a Moderate Weight
(Score is Weight))
Metcon (AMRAP – Reps)
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
14 Dumbbell Alt Snatch (light)
Max Reps Sit-Ups
-Rest 1:00 between Sets-
(Score is Total Sit-ups)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Wall Jefferson Curl]( youtube.com/watch?v=OCgO96FgnTE&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=20 )
1:00 [Forearm Smash]( youtube.com/watch?v=R9sHO9PJC5U&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=12 )
*Rest as needed between sides, movements and sets.