Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 rounds
1:00 Bike Erg
10 Banded Pull Aparts
10 Banded Good Mornings
3 Push Ups
10 Dead Bugs
Metcon (AMRAP – Rounds and Reps)
5 sets
3:00 AMRAP
12/10 Calorie Air Bike
12 Strict Pull Ups
12 Dumbbell Bench Press
12 Sit Ups
-rest 1:00 between sets-
This session is five short three-minute sprints where you’ll test how hard you can push while staying sharp on strict gymnastics and pressing strength. Each interval starts with a punch on the air bike, then moves straight into strict pull-ups and dumbbell bench to tax your upper body, finishing with sit-ups to keep the midline lit up. The one-minute rest is just enough to reset and come back with intent, not enough to get comfortable. Treat every set like a new chance to cash in maximum rounds while holding clean movement and unbroken effort as long as possible.
Acccessory
Cool Down-3:00 Walk on Air Runner
Legs on Wall – Straight/Straddle/Squat positions
Down Dog to Seal Pose 4X
Lacrosse Ball-Chest/Shoulder