Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
P-1 4 rounds Assault Bike
:20 work/:10 rest
P-2
4 Bird dogs (8 total)
4 lateral box step up (8 total)
4 wall ball thrusters
4 dbell floor press
-Switch-
Metcon (Calories)
16 min Amrap
P-1 Max Cal Assault bike
P-2
10 Dbell floor press
15 Wallball/ Wball Thruster
20 Box step over
Pacing should be slow to moderate. P-1 should hold a pace that should be moderate but not so fast your out of breath when you get off to do the Dbell, wallball, step over. P-2 should have a consistent pace to move through the movements unbroken. When P-2 is finished then switch with P-1.
Score is total cal.
Cooldown
Bike at a slow pace 2 mins with out using your arms.
Lacrosse Ball:
-Inner knee R/L
-Upper back R/L
-Calf R/L