Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 Clock
:30 Bike Erg or Air Bike
5 PVC Pass Throughs/Around Worlds each direction
5 PBVC Good Mornings
3 Inchworms
3 Light KB Swings
3 Light KB Sumo Deadlift High Pull
:30 Ski Erg or Row
Metcon (Time)
Partner workout:
7 min max burpees. One partner works at a time. This will become your target number.
Rest 3:00
Then, for time:
Ski or Row 10 x target number as meters, per person. So, if you got 50 burpees, each partner would do a 500m Ski or Row at the same time.
– Into –
One time through:
Target Number KB Swings
Target Number KB Goblet Squats
Target Number KB Sumo Deadlift High Pull
* Split as needed, one partner works at a time *
Acccessory
Cool down – Slow bike or walk
Couch stretch – 2:00 r/l
Legs on Wall- straight/straddle/squat
Childs Pose
Elbow on wall-tricep
Hand on Wall-chest