Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 Clock
:30 Row
5 Good Mornings
5 Air Squats
:30 Ski
5 Hanging Knee Raises
5 Heel/Toe Raises
Metcon (Time)
Teams of 2
P1-10 Toes to Rig
8 Ring Rows
P2-1:00 Max Row
Switch Back and Forth until reaching 2000m.
12 min Time Cap
* Effort on the Gymnastics should be aggressive and near non-stop (unbroken) while the row is approached at a moderate effort (75%). Going too hard on the row will put you in a deficit on the gymnastics that will cause prolonged rest periods between. Practice switching on and off the row, before the workout starts.
Cooldown
Cool Down – 2:00 Walk
1:00 Standing Quad/Hamstring/Calf (each)
Childs Pose c/r/l
Half cat back