Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm Up
Round #1
1:00 Assault Bike 30/20/10
5 WB Dead Lifts
5 WB Squats
5 WB Overhead Press
Round #2
1:00 Assault Bike 30/20/10
5 WB Snatch
5 WB Thrusters
Round #3
1:00 Assault Bike 30/20/10
5 DBall Slams
5 DBall over Bar
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
1-2-3-4-5-6-7…
Cal Assault Bike
D-Ball Slams
-REST 4:00-
8:00 AMRAP
Begin where ended and work backwards to round of 1.
*Smooth and steady through the first AMRAP while focusing on aggressive transitions on and off the bike while making swift work through the slams. Once the 8:00 is over, athletes will rest and then work backwards (For Time) starting from where they left off. Goal should be to see if they can finish in 8 minutes or less.
Mobility
Walk 2 mins down and back
Mobility (1:00 each)
Legs on Wall – Straight/Straddle/Squat