Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
6-8 mins
1 min Bike Erg or Air Bike
10 Deadbugs
8 Alternating V-ups
5 Dball or Wall Ball Deadlifts (On the last rep, hold ball for :15)
6 Strict Dumbbell Shoulder Press
Coaches Notes
Deadbug
Alternating Leg V-Up
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
1:00 Sandbag or Dball bear hug hold (sub double dumbbell front rack hold, if needed)
15/12 calorie Bike Erg or 12/10 calorie Air Bike
8 Alternating V-ups
6 Strict Dumbbell Shoulder Press
If there is room, you may walk with the 1:00 carry or stay still
The goal is to complete 4-6 Rounds
Acccessory
Cool Down
Walk 2-3 minutes
Mobility
1:00 (each)
Banded lat pull down
Standing Calf Stretch
Child’s Pose
Coaches Notes
Banded Lat Pull Downs
Standing Calf Stretch
Child’s Pose