Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10 Pvc pass throughs
10 Pvc Around the world
-Into
3 rounds
30-second Row
10 Sit Ups
5 Double Dumbbell Bench Press
5-second Deadhang from Pull-up Bar
Metcon (AMRAP – Reps)
Big Steve (for LIFE)
Teams of 2
20:00 AMRAP
5 rounds (each):
20/15 calorie row
20 Abmat Sit Ups
One partner starts on rower, one starts on Sit Ups. Switch when reps are completed.
After each partner completes 5 rounds, complete as many reps as possible in the remaining time of:
Max reps Dumbbell Bench press
*Partner must perform dead hang from pull-up bar or may scale to ring rows with feet on floor while partner performs Shoulder Press
Acccessory
Mobility:
1:00 Each:
Couch Stretch
Banded Shoulder Distraction
Lacrosse Ball Pec