Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
:30 sec Ski
3 Wall Balls
5 Deadlift
:30 sec Row
15 Jump rope/plate hop
5 Air squats
:30 sec Assault Bike
6 Plank shoulder taps
6 Kettlebell swing
Metcon (AMRAP – Rounds and Reps)
2 Rounds (30 mins)
A. 4 min AMRAP
12/10 Cal Assault Bike
12 Plank Shoulder Taps
12 Kbell Swings
Rest 1 min
B. 4 min AMRAP
12/10 Cal Row
45 Jump Rope/Plate Hop
15 Dbell Squats
Rest 1 min
C, 4 min AMRAP
12/10 Cal Ski
12 Wallballs
9 Deadlift (light weight)
Rest 1 min
Pacing needs to be the same through each section. Pacing should be quick. Goal is to get 2+ rounds per section so move quickly and have your set up so you can move quickly to the next movement in that section. You will have 1 min of rest (transition to the next section). Weight needs to be light enough to move through the movements and not breaking the movements up.
Cooldown
Bike Erg for 2 mins
1:00 Each:
Banded lat pull down
Banded hamstring stretch
Child pose