Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Jump Rope
2:00–5:00
2 Rounds
10 Hollow Rocks
10 Shoulder Taps
10 Box Step Overs
5:00–7:00
2 Rounds
5 Kip Swings
2 Inchworm
4 Box Step Overs (low)
Workout Prep:
1 Round
4 Box Step Overs
3 Ring Rows
1 Wall Walk
• Ensure stations are organized before starting.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
15 Box Step-Overs (20)
12 Jumping Pull-Ups or Ring Rows
3 Wall Walks (or 9 Shoulder Press)
(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 [Elbow to Floor Stretch]( youtu.be/BCLpXrT3SjI )
1:00 [Chest Stretch]( youtu.be/7D8wUD9Vdv8 )
*Rest as needed between sides, movements and sets.