Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
:45 Air Bike
5 Hanging Knee Raises
5 Dynamic Squat Stretches
3 Front Squats (light)
Metcon (3 Rounds for time)
3 Rounds
10/8 Cal Air Bike
10 Hanging Knee Raises
10 Front Squats (light)
-Rest 3 min-
2 rounds
20/16 Cal Air Bike
10 Hanging Knee Raises
10 Front Squats (light)
-Rest 3 mins-
1 Round
30/24 Cal Air Bike
10 Hanging Knee Raises
10 Front Squats (light)
Pacing needs to be consistent through all rounds with rest after each set. There is an increase in calories and weight in each set. These are just a suggestion. If you want to use dumbbells, have 3 different weights and increase after each set.
Mobility
2:00 Bike
Mobility: 1:00 Each
Seal Pose
Seated QL Stretch
Thread the Needle