Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
:30 Row
5 PVC Pass Throughs/Around World r/l
3 PVC Good Mornings
5 PVC Shoulder to Overhead
3 Single Leg Box Step Ups r/l
5 Broad Jumps
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
250/200m Row
10 Box Jumps
20 Barbell Shoulder to Overhead
500/400m Row
10 Box Jumps
15 S2O (increasing weight)
750/600m Row
10 Box Jumps
10 S2O (increasing weight)
1000/800m Row
10 Box Jumps
5 S2O (increasing weight)
*Start over if time remains
**Every 100m = 1 Rep
Accessory
2:00 Walk or Slow Row
Mobility (1:00 each)
Twisted Cross
Forearm/Wrist stretch (on all 4’s)
Child’s Pose c/r/