Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
30-second Ski Erg
3 Inchworms
10 Walking Lunge Steps
3 Empty Bar Deadlifts (add weight each round)
3 Dynamic Squats Stretches
5 Heel to Toe Rocks
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
5 Deadlifts
10 Kettlebell Swings
20 Single Unders
400m Row
This 15-minute AMRAP is a simple-but-nasty engine builder that will test your grip, hips, and lungs all at once. You’ll cycle through deadlifts, kettlebell swings, and single unders before settling in for a 400m row that keeps the heart rate pinned. The barbell and kettlebell prime the posterior chain, then the rope and rower force you to breathe and stay composed under fatigue. Aim for smooth transitions and sustainable pacing so you can keep chipping away without hitting the wall early.
Acccessory
Cool Down-2:00 Slow Walk
Calf Barbell Smash
Quad Barbell Smash
Forward Fold
Seated Shoulder/Tricep
Child’s Pose r/l/c