Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
5:00 Machine (your choice)
* Alternate between 30 seconds slow and 30 seconds fast
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
16 calorie Bike Erg (or 12/10 calorie Air Bike)
8 Ab Mat Sit Ups
8 DBall Slams
8 Burpees over DBall
Rest 4 minutes, then REPEAT the 8 minute AMRAP beginning where you finished.
Score is total complete rounds + reps
Acccessory
3 sets
10 Ring Rows
20-30 second Plank Hold
10 Goblet Box Squats