Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
1:00 Row
10 Heel /Toe rocks
5 Dynamic Squats
1:00 Ski or Row
5 Ankle Circles each direction
3 Inchworms
-into-
2 Rounds
:30 Jump Rope
3 Sandbag Deadlift (light to heavier)
3 Sandbag over Shoulder
3 Push Ups
* If Sandbags are not available, sub 3 double dumbbell deadlifts followed by 3 dumbbell dumbbell hang cleans
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP – Teams of 2
50 Jump rope (each)
25 Sand Bag Over Shoulder (shared)
25/20 Calorie Ski Erg
25/20 Calorie Row
25 Elevated Push Ups
Cool Down
1:00 Each:
Standing Quad
Down Dog to Seal
Cats/Cows
Childs Pose