Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
:30 Row
5 Light Dumbbell Thrusters
5 Up Downs
:30 Air Bike
5 Light Sandbag Deadlift (Round 2-over shoulder/Round 3-heavier)
5 Glute Bridges
After 3 Rounds do 2X3 of:
Burpee Box Get Overs
Alternating DB Hang Clean & Jerks
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
Teams of 2
P1-12/9 Cal Air Bike
16 Alternating Dumbbell Hang C&J
16 Shared Sandbag over Shoulder
P2-16/12 Cal Row
8 Burpee Box Get overs
16 Shared Sandbag over Shoulder
Working at the same time, each partner does machine + movement then they come together for the Sandbag Cleans, performing 8 each. Then switch.
Acccessory
Cool Down – Bike Erg 2:00
Hand on Rig-turn away Chest/Tricep/Shoulder
Standing Quad/Calf/Hamstring
Childs Pose