Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
3 Rounds
5 PVC Pass Throughs/ Around the Worlds
5 PVC Good Mornings
5 Air Squats
5 Heel Raises
Then Bike until 5:00
Metcon (3 Rounds for reps)
Metcon (AMRAP – Reps)
3 Rounds
1 minute at each station:
Dumbbell Thrusters
Hand release push ups
Air Bike
Dumbbell Cleans
Ski (or Row)
– Rest 3:00 between rounds –
Score is total reps of all 3 rounds
Acccessory
3 minute walk
Standing Quad Stretch
Standing Hamstring Stretch
Standing Calf Stretch