Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Tabata Machine (Row, Bike, or Ski)
10 sets: 20 seconds on, 10 seconds rest (5 minutes total)
Metcon (5 Rounds for time)
Every 4:00 x 5 sets (20 minutes total)
500/400m Bike (1:20 cap)
15 Russian KB Swings
12 Goblet Squats with KB
100′ Single arm farmers carry (50 left, 50 right)
cool down
2:00 Walk
Mobility (1:00 each)
Couch stretch
Banded Shoulder Stretch