Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Bike erg for 3mins
Into
4 mins
:20 sec Ski erg
:15 sec Bar hang
6 PVC Over head press
6 Air squat
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Dumbbell Thruster
Hanging Knee Raises
250m Ski Erg
*You will start out at rep 1 and work your way up to 10 then you will work your way back down to 1.
**15 min Time cap
Accessory
Bike 3 mins
Mobility (1:00 Each)
Seal pose
Couch stretch
Chest stretch on rig