Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
30-second Bike Erg or Air Bike
3 Arm Circles (Small, Medium, Large)
3 Air Squats
3 PVC Good Mornings
3 Bird Dogs (each)
9 Heel/Toe Rocks
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20/17 Calorie Bike Erg (or 15/12 Air Bike)
10 yd. Sled Push (2×45/2×25)
10 Alternating Dumbbell Snatch
10 yd. Sled Push
10 Abmat Sit Ups
-Rest 2min, REPEAT-
* Alternative non-sled option in coach notes
Cool Down
Cool Down-
2:00-Walk or Bike
1:00 Barbell Smash – Quad/Hamstring/Calf with a partner (each side)
1:00 World’s Greatest Stretch (each side)
1:00 Childs’ Pose