Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
7:00 AMRAP
30-second Bike erg
10 box step ups
10 heel to toe rocks
10 Single Arm Dumbbell Strict press (each)
10 Single Arm Upright Rows (each)
Metcon (Time)
2000/1800m Bike erg
-into-
2 rounds
21-15-9
Dumbbell Push Press
Farmer carry Box step ups (light) (20in)
-into-
2000/1800m Bike erg
This workout sandwiches a classic Mayhem-style interference piece between two long bike efforts to test your engine and shoulder stamina. You’ll open with a 2000/1800m Bike Erg to dig a hole, then hit two rounds of 21-15-9 dumbbell push press and light farmer-carry box step-ups that will light up your legs, lungs, and grip. Finish by getting back on the Bike Erg for another 2000/1800m and seeing how well you can hold composure under fatigue. This is all about smart pacing on the bike and relentless, steady work on the dumbbells and box to keep moving when everything is screaming at you to stop.
Acccessory
Stretches
Lacrosse Ball on shoulder
on tricep
on inside of knee