Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 rounds
5 Inch worms
10 Leg swings F/B- S/S
-Into-
3 rounds
5 Russian kettlebell swings
10 Sit Ups
Metcon (Checkmark)
Every minute (30:00)
Min 1: Max distance on Runner
Min 2: Rest
Min 3: Max Kbell swings
Min 4: Rest
Min 5: Max Burpees
Min 6: rest
You will be working every min on the minute with a full minute rest. So work hard on every odd round. This rest is for you to be able to go hard when its time to work. Should you need to break up the reps do so with a couple of quick breaths and go right back at.
Total Reps is the score. Work at a pace to get the same number each round
Every 100 meters =1 Rep
Mobility
walk 2 mins
Mobility: Foam Roll
Quads
Calf
Lats