Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Partner Warm Up
5 Rounds
P1-Rowling w/ Inchworm Penalty (max 5)
P2-5 PVC Pass Throughs/Around World r/l
5 Twisted Cross r/l
-Switch between movements-
Metcon (Time)
Teams of 3 – For Time
Target burpee number = 300 – the total of everyone’s age.
One partner works at a time, switch any time (but try to stay as even as possible) and work to achieve the target number.
When the team has done half the burpees, they must add in a 5000m row. They can use 2 rowers and two teammates can row while one works on burpees. Rotate any time.
If a team of 2 is necessary, the Burpees are 200 minus the total age and the Row is 3000m on one machine, one person working at a time.
Acccessory
Cool Down – Walk or Bike slow 2 min
Couch Stretch
Forward Fold
4 X Cats/Cows