Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
4 sets
Assault bike
:20 work/:10 sec rest
-Into-
2 rounds
10 PVC good morning
10 pass throughs
10 around the world
5 Kbell swings
5 Ground to Overhead with plate
Metcon (AMRAP – Rounds and Reps)
15 min Amrap
12/10 cal on Assault Bike
12 G2OH with plate
10/8 Cal on Assault Bike
8 Kbell swings
-Moderate pacing in all rounds. Calories should be finished in about 1 min. Chose a plate weight that you can go unbroken.
-You may go a little heavier on the kettlebell but I still want them to be unbroken. If you have shoulder problems you may swing to chest level.
Cooldown
2:00 Walk
1:00 (each)
Banded Distraction
Twisted cross
Kneeling lat stretch