Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
5:00 Bike
-into-
Crossover Symmetry
Metcon (AMRAP – Reps)
5 sets:
1:00 Up Downs
1:00 Kettlebell Swings
1:00 Sit Ups
1:00 Rest
This is a classic grinder: 5 sets of one-minute stations cycling through up downs, kettlebell swings, and sit-ups with built-in rest to keep the intensity high. You’ll push the pace on each movement, then use the rest minute to reset and come back ready to attack the next round. The goal is simple; stay moving, hold your effort across all five sets, and rack up as many quality reps as possible.
Acccessory
Walk backward on Runner
Mobility: (1:00 Each)
Wide leg forward fold
Thread the needle rock
Lacrosse Shoulders