Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
20-second Ski or Row
10 Heel to Toe Rocks
5 Box Step Ups Right Leg
5 Box Step Ups Left Leg
30-second Bike Erg or Air Bike
4 D-ball/Sandbag/Wall Ball Over Shoulder – building in weight
Metcon (10 Rounds for time)
Every 2:00 (20:00)
Even Rounds:
250/200 m Ski or Row
10 Box Step Ups
Odd Rounds:
500/400m Bike Erg or 15/12 calorie Air Bike
10 Ball or Sandbag Over shoulder
Acccessory
Mobility:
2:00 Each
Barbell quad smash
Barbell calf smash