Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
7:00 Amrap
30-second Bike
10-second Deadhang
10 Sit Ups
3 Inchworms
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
12/10 calorie Bike Erg or 10/8 calorie Air Bike
9 Hanging Knee Raises (or 6 Lying Toes to Rig)
6 Hand Release Push Ups
:30 Double Dumbbell Farmer Hold (moderate)
6 Hand Release Push Ups
9 Hanging Knee Raises (or 6 Lying Toes to Rig)
12/10 calorie Bike Erg or 10/8 calorie Air Bike
–Rest 30 seconds between rounds–
Acccessory
3 minute walk
Standing Quad Stretch
Standing Hamstring Stretch
Standing Calf Stretch
Coaches Notes
Standing Quad Stretch
Standing Hamstring Stretch
Standing Calf Stretch