Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 PVC Pass Throughs
10 PVC Muscle Snatches
10 Air Squats
2 Inchworms + Push Up
5:00–10:00
3 Rounds
3 PVC Hang Muscle Snatches
2 Burpees
3 Kip Swings
Workout Prep:
2 Sets
2 Burpee Over Dumbbell
2 Dumbbell Snatch @ Workout Weight
2 Hanging Knee Raises
• Practice being smooth from one to the next and ensure a clear path from station to station.
Hang Muscle Snatch (EVERY 2:00 (5 SETS*)
3 Hang Muscle Snatch
*Complete each set unbroken. Start light-mod and build.
(Score is Weight))
Metcon (Time)
EVERY 3:00 (5 SETS)
6 Burpee Over Dumbbell
8 Dumbbell Alt Snatch (Mod)
12 Hanging Knee Raises
(Score is Slowest Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch]( youtu.be/7D8wUD9Vdv8 )
1:00 [Band Bicep Stretch]( youtube.com/watch?v=KDJVWyJnaHM )
*Rest as needed between sides, movements and sets.