Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
30-second Row
8 Lunge Steps
8 Good Mornings with PVC
8 Heel/Toe Rocks
30-second Ski or Row
8 Roll n’ Reach
8 Iron Cross
10 yd. Sled Push/Pull or 10 yd. farmer carry
Metcon (Distance)
5 Rounds, with a new round starting every 6 min
3:00 AMRAP
12/9 Cal Row
12/9 Cal Ski or Bike
Max Sled Push until 3:00 (45/25)
(each 25ft. = 1 rep)
-Rest 3:00-
Mobility
Walk 3:00
Mobility (1:00 each)
Seated Forward fold
Down Dog to Seal
Childs Pose