Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1 min bike erg
5 D-ball Deadlift
5 D-ball to shoulder
6 Alt. V up
:20 sec Plank
Metcon (Time)
60-40-20
Bike Erg calories
3-2-1
10 Dball over shoulder
20 V ups
Pacing is moderate to fast on the bike. 3-2-1 rounds should be at consistent pace. You should not have to break these up. The weight should be heavy enough to be a challenge but not so heavy your having to break them up. Goal is to finish in 15 mins. If you finish before 15 mins. Max calories on bike until 15 mins.
Cooldown
1 min Seal pose
1 min childs pose l/r/c
1 min Standing quad r/l