Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8 min Amrap
:30 sec easy row
3 burpees
:20 sec moderate row
2 burpees with a hope
:10 sec dast row
1 burpee broad jump
:30 sec easy assault bike
3 burpees
:20 sec moderate bike
2 burpee jumps
:10 sec fast bike
1 burpee broad jump
Metcon (4 Rounds for time)
Even sets (0:00 & 10:00)
10/8 Cal row
10 Burpee broad jumps (3ft)
10/8 Calorie row
Odd sets (5;00 & 15:00)
10/8 Calorie Assault Bike
10 Burpee broad jumps
10/8 Calories Assault Bike
Score is total time
Pacing should be same through all sets. If you finish first set in in 3 mins you will rest until 5 mins. If you cant row a 10/8 in about 1 min to 1:15 scale the calories. If you need to scale the number of burpees do that. I would like for you to get at least 1 min rest. At 5 mins you will; start the next set and so on. Burpees can be scaled to up downs or we will double number of line hops
Cooldown
1 min pigeon pose R/L
1 min seated op. hand to op toes R/L
1 min wall V sit