Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
1:00 Air Bike :30 easy/:20 mod/:10 hard
5 Arm Circles small/medium/large, Forward and Reverse
5 Air Squats
5 Good Mornings
1:00 Air Bike (:30/:20/:10)
4 Inchworms
4 Single Arm Light DB High Pull (per side)
4 Single Arm Light DB Shoulder to Overhead (per side)
4 Step Back Lunges (no Weight) (per side)
1:00 Air Bike (:30/:20/:10)
3 Light Dumbbell Single Arm Devils Press
3 Single Arm Light DB Hang C & J (per side)
3 Light DB Step Back Lunges (per side)
Metcon (3 Rounds for reps)
4 min. AMRAP
4 Single Arm Devil’s Press
6 Alternating Dumbbell Hang C&J
8 Dumbbell Step Back Lunges
——Rest 2:00——-
10 min EMOM
:30 Max Cal Air Bike/:30 Rest
——-Rest 2:00——-
4 min. AMRAP
4 Single Arm Devil’s Press
6 Alternating Dumbbell Hang C&J
8 Dumbbell Step Back Lunges
Accessory
2:00 Walk or Bike
Mobility:
Crossover Symmetry (recovery) or Banded 7s