Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
6:00 AMRAP
30-second Row
8 Air squats
8 Knee push ups
8 PVC Around the world (L/R)
8 Box Step Ups
Metcon (AMRAP – Rounds and Reps)
20:00 Amrap
6 Ring Rows
12/10 Calorie Row
24 Air squats
12/10 Calorie Row
6 Ring Row
12 Box Step Ups
Today’s piece is a 20-minute grind that’s all about managing your engine and embracing the burn. You’ll cycle through rows, ring rows, air squats, and box step-ups in a repeatable flow that rewards consistent pacing more than hero sprints. Stay smooth on the rower, keep ring rows tight and controlled, and push big, unbroken sets on the squats. This is classic work capacity: nothing fancy, just relentless movement and smart effort from start to finish.
Acccessory
Cool down
Bike 2-3 mins
Stretch
quad stretch
shoulder stretch
calf stretch