Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Crossover Symmetry
-Into-
6min AMRAP
5 Down Dog to Seal
10 yd Farmer Carry
5 Hand Release Pushups
:30 Bike Erg
Metcon (4 Rounds for calories)
4 sets (New Set Every 5:00)
25 Pushups
60 yd Farmer Carry
Max Bike Erg Calories in remaining time
Stimulus is moderate/purposeful
Pushups can be done from floor, box, rig, or plate press
Dumbbells for Farmers Carry should be heavy but able to hold for at least 30yds. Athletes should focus on quick steps and strong core to not overextend the back
Cooldown
2min Walk back and forth
2min Couch stretch