Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8rounds
:20 sec Work/:10 sec Rest
3 rounds
3 Ring Rows
3 Sit ups
Metcon (AMRAP – Rounds and Reps)
20 min Amrap
12/9 Calorie Assault Bike
9 Ring Rows
6 Stick sit-up or Plate sit-ups
* Stimulus is moderate, steady intensity across all rounds. It’s 20 minutes, so stay calm, and let’s keep a consistent pace across the bike while aiming to stay unbroken through the ring rows and sit-ups.
Accessory
Cool Down
Walk 3:00 Down and Back
Mobility (1:00/each)
Seated 90/90
Seal Pose
Standing Quad Stretch