Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Walking Warm Up:
25ft Lengths:
Walk on Toes
Walk on Heels
Walk Toes Out
Walk Toes In
Walk with High Knees
Walk with Heel to Butt
Then, hold on to rig and perform:
10 Leg Swings Forward/Back on each leg
10 Side to Side Leg Swings on each leg
Metcon (Time)
Teams of 2
For Time
Partner one performs two rounds of:
10 yd. Sled Push (50/25) OR 10 Dumbbell Step Ups
15 Ring Rows
Partner 2 performs Max Meters Walking Air Runner until Partner 1 finishes.
* Switch back and forth until teams reach target Meters:
M/M team = 2000m
M/F team = 1750m
F/F team = 1500m
If Air Runners aren’t available, switch to walking the same distance measured in laps around the gym, or sub one of the following:
Row: 2,500 / 2,250 / 2,000m
Bike Erg: 5,000 / 4,500 / 4,000m
Air Bike: 150 / 135 / 120 calories
Acccessory
Mobility:
1:00 Each
Greatest Stretch Ever
Pigeon Pose
Down Dog