Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Hip halo
-into-
Crossover symmetry
-into-
4 min Amrap
20 sec Assault bike
4 up down
4 alt V-ups each side
Metcon (AMRAP – Rounds and Reps)
20 min Amrap
12 Up Downs
12/10 cal on Assault bike
24 Abmat sit ups
12 Floor plate press (heavy)
24 Abmat sit ups
12/10 Cal on assault bike
10 Up Downs
– Rest 2:00 after each round-
Accessory
Walk 2:00
Mobility:
1 min seal pose
1 min foam roll quads r/l
1 min foam roll lats r/l