Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8 Rounds
Assault Bike
:20 work/:10 sec rest
5 Russian Kbell swings light wt
:15 sec OH Kbell hold
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
10/8 Cal Assault Bike
10 yd Single Arm Kettlebell Overhead Carry (R)
2 Burpee Box Get Overs
10 yd SA Kbell OH Carry (L)
10 Kbell swings
Accessory
Cool Down
Walk 2-3 mins
Thread the needle
Shoulder stretch on rig
Wide leg forward fold