Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
:30 Bike Erg
5 Pass Throughs/Around World r/l
5 Shoulder Taps r/l
5 Dead Bugs r/l
5 Empty Barbell Shoulder Press
Metcon (Checkmark)
Every 2:00 – 10 Rounds
P1- Max Cal Bike Erg
P2 – AMRAP
5 Shoulder Press
10 Toes To Rig
5 Shoulder Press
*Partner 1 will attack the bike erg for 2:00 while partner 2 goes through as many rounds as they can in 2 minutes. Switch every 2:00 where each complete 5 sets on both stations. Effort on the bike and rounds should be moderate for repeatable effort across all 10 rounds.
Cooldown
2:00 Bike
Mobility: 1:00 Each
Couch Stretch
Lacrosse Ball Shoulder
Calf stretch on the wall