Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Assault Bike
8 Rounds
:20 Work/:10 Rest
2 Rounds
:15 sec Bar Hang
10 Bird Dogs(5 each side)
5 Heel to Toe Rock
Metcon (AMRAP – Rounds and Reps)
18 min Amrap
18/15 Cals on Assault Bike
18 Box Step Up
15 D-ball Slams
12 Hanging Knee Raises
*Steady and consistent pacing across each round is what we want. Try and keep the bike under 2 minutes while staying as close to non-stop as possible through the step-ups, ball slams, and knee raises. 1 Round every 4-4:30 is a great goal pace.
Cooldown
Cool Down
Walk 2-3 mins on turf
Mobility
1:00 (each)
Banded lat pull down
Calf Raises
Child Pose