Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 Clock
:30 Bike Erg
3 PVC Pass Throughs/Around World r/l
3 Good Mornings
3 Step Back Lunges r/l
3 Inchworms
3 Air Squats
3 Light KB Swings
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 Air Squats
40′ Lunge Walk
20 Push Ups (Floor, Knees, Box, Bar)
40′ Lunge Walk
20 KB Swings
–@ 5:00, 10:00, & 15:00 Rest 1 min.-
Accessory
Cool Down-2:00 Slow Bike Erg
Mobility: (1:00 each)
Twisted Cross Hold
Worlds Greatest Stretch
Seal Pose