Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 Amrap
1:00 Bike Erg
5 Arm Circles SML Forward/Reverse
5 Air Squats
5 Bird Dogs r/l
3 Inchworms
Metcon (Time)
Teams of 2
5 Rounds (each/1:1)
10 Kettlebell Squats
10 Bar Push Ups
Immediately into:
5 Rounds (each/1:1)
15/12 Calorie Bike Erg (Sprint)
* Stimulus for today’s workout is a moderate-steady effort through the swings and push-ups. Into an increasing moderate to moderate-high intensity on the intervals. Part one is an upper-body pump, and part 2 attacks the lungs and legs.
Accessory
3:00 Slow Bike or Walk
Mobility: (1:00 each)
Legs on Wall – Straight/Stride/Squat
Couch Stretch (Left and Right)
Lacrosse Ball – Chest/Arm Sweep