Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Jog
2:00–5:00
2 Rounds
10 Leg Sings (each)
10 Walking Lunges
25ft Butt Kicks
25ft High Knees
5:00–10:00
3 Rounds
30 Single Unders
100m Run or Bike (easy-moderate pace)
Workout Prep:
2 Rounds
100m Run
10 Double Unders
• Establish opening workout pace on the 100m. Practice slowly down and picking up the jump immediately.
Metcon (Time)
FOR TIME
600m Run (or 1500m Bike Erg)
125 Single Unders
400m Run or (1000m Bike Erg)
100 Single Unders
200m Run (or 500m Bike Erg)
75 Single Unders
100m Run (or 250m Bike Erg)
(Score is Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
[Crossover Symmetry Recovery]( youtube.com/watch?v=Y80mRnwkGGk&t=11s ) – 6 second negative each exercise
2 Sets
1:00 [Toe Elevated Knee Over Toe Stretch]( youtube.com/watch?v=XxffX4skFwA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=21 )
1:00 [Posterior Hip Stretch]( youtube.com/watch?v=_p09fVGemrg&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=10 )
*Rest as needed between sides, movements and sets.