Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
Movement Prep/Activation:
9:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretches
5 PVC Front Rack Lunges
5:00–9:00
3 Rounds
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
100m Moderate Row
Workout Prep:
1 set
100m Row
2 Front Squats @ Workout Weight
• Remember, the squat clean counts as one front squat.
Power Clean + Front Squat (10:00 EMOM
MIN 1 – 1 Power Clean + 1 Front Squat (Building)
MIN 2 – :30 Row (moderate)
(Score is Weight))
Metcon (Time)
FOR TIME
15-12-9-6-3
Dumbbell Front Squats (light-moderate) (or 10-8-6-4-2 Barbell Front Squats)
300m/250m Row after every set
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch]( youtu.be/nS1xJ_ymEuU )
1:00 Calf Smash
*Rest as needed between sides, movements and sets.