Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
4x50ft Shuttle Run
10 Leg swings S/S-F/B
5 Inch worms
-Into-
6 min Amrap
:40 sec Machine of your choice
:20 sec Plank
8 KB swings light weight
Metcon (AMRAP – Rounds and Reps)
20 min Amrap Partner
30 Cal Machine of choice
50 KB swings
10 Shutttle runs
*Pick machine of your choice. Med. weight for KB.
**1 Shuttle run = 25ft down/25ft back
-Smooth and steady pacing while working 1:1 with at each station with your partner. Keep transitions aggressive and be strategic with sets and when to switch on each movement. We want every round to be replicated across the 20 minutes.
Cooldown/Mobility
1:00 Each
Seal pose
Lacrosse Ball bottoms of feet R/L & Calf R/L