Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
8 rounds (Tabata)
Assault Bike
:20 sec work/:10 sec rest
Into
5 min Amrap
5 Wallball
5 Empty Barbell Deadlift*
*Working to build weight
Metcon (Calories)
5 rounds
3:00 Time Cap each Round
20-Wall balls
10 Deadlift *
Max cal on Assault bike
-Rest 2 mins between Rounds-
*Light weight
Pacing should be the same in each round. Wall balls can be broken up if you need to. Take a couple of breaths and get back to it. Deadlifts need to be a light weight so you can move through them quickly. Then get to the bike. Your rest sn built in so that you can go just as hard in each round. Score is Calories
Cooldown/Mobility
Ride bike for 2 mins
Mobility (1:00 Each) Lacrosse Ball:
-Inner knee R/L
-Shoulder R/L