Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 sets: (10 PVC pipe)
Around the world
Pass through
Good mornings
-Into-
6:00 AMRAP
4 Calorie Bike
4 Push-ups
4 Ground to Overhead
Metcon (AMRAP – Reps)
8 rounds (each/1:1)
2:00 Amrap
5 Push-ups
10/8 cal Air Bike
Max rep plate ground to overhead
This is a partner workout, in you-go-I-go style. P1 will complete the work while P2 rests. The push-ups can be bar push-ups or regular push-ups. The ground to Overhead will be done with a plate. The person resting will keep up with the clock and tell the working person to switch. Keep track of the number of Ground-to-overhead, and that will be your score. 16 rounds total (32 minutes)
Cool Down
2:00 Walk
Mobility (1:00 each)
Knees to chest rock
Forward lunge
Twisted cross