Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
:30 Air Bike
10 Pass Throughs/Around World (R&L)
5 Good Mornings
5 PVC Strict Press
5 Air Squats
5 Dead Bugs (R&L)
Metcon (AMRAP – Rounds and Reps)
Teams of 2
25 min AMRAP
50 Pizza Flips
40/30 Cal Air Bike
30 Burpees
20 Jumping Pull-Ups
10 Doublee Dumbbell Strict Press
** Share the reps, one partner works at a time.
Acccessory
Cool Down-2:00 Legs only Assault Bike or Walk
Standing Stretches on Rig:
Hand on Rig/Turn Away(arm&chest)
Elbow on Rig/Pat back (shoulder&tricep)
Standing Quad/Hamstring/Calf