Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
:30 Row
:30 Bike
:30 Ski (or jog)
-Into-
2 Rounds
5 Air Squats
6 Inchworms
-Into –
2 Rounds
5 Dumbbell Thrusters
10 yd Kettlebell Overhead Carry *
Light, working your way up to moderate weight.
Metcon (Time)
Teams of 3
Partner1 1 minute Calorie Row
Partner2 1 minute Dumbbell Thrusters
Partner3 1 minute Overhead Kettlebell Carry
All partners work for their minute, then switch. After all teammates have completed each station, rest for 1:30 before starting again. Continue in this way until teams reach 150 Calories on Rower and 200 Thrusters. The overhead carry must be held while the other two partners are working. If you finish one station before the other is done, turn that station into a plank hold until finished.
Score is Time. Goal 20 mins.
Acccessory
Mobility:
1:00 Each: Foam roll
Quads
Lats
Inside of Knee