Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 sets
:30 seconds on Bike Erg, rest 30 seconds
-Into-
3 sets
:15 active bar hang
5 Toes to Rig
3 Banded Pull up
-Increase damper every :30 sec
Metcon (AMRAP – Rounds and Reps)
17 min AMRAP
21 Cal on Bike Erg
15 Toes to Rig (from floor)
9 Banded Pull Ups
Pacing needs to be moderate and consistent through all rounds. Cal on bike should take around 1:30-2 mins. Toe to rig around 30 sec. On the the pull ups I want those done in about :45 no longer than 1 min. Scale the numbers to finish those in :45 sec.
Cooldown
2:00 Walk
1:00 (each)
Foam Roll
lats
quads