Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3:00 Bike
-Into-
10 PVC Around the Worlds
10 PVC Pass Throughs
10 Air Squats
-Into –
5:00 Amrap
5 Dumbbell Thrusters
10-second Pull-up Bar Hang
5 Jumping Pull Ups
Metcon (4 Rounds for time)
4 sets
15/12 calorie Air Bike or 20/16 calorie Bike Erg
20 Dumbbell Thrusters (light)
10 Jumping Pull Ups/Banded Pull Ups
-Rest 1:00 between rounds-
Acccessory
Mobility:
1:00 Each:
Banded Lat Pull Down R/L
Banded Shoulder and tricep Stretch
Standing Quad Stretch