Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
1:00 Rower
5 Pass Throughs/ Around World r/l
1:00 Ski Erg
5 Air Squats
1:00 Assault Bike
5 Good Mornings
Metcon (3 Rounds for time)
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Air Bike
@ 9:00
20/15 Calorie Row
20/15 Calorie Ski Erg
20/15 Calorie Air Bike
@ 15:00
10/9 Calorie Row
10/9 Calorie Ski Erg
10/9 Calorie Air Bike
This one is a nasty cardio gauntlet: three descending rounds of calories on the rower, ski erg, and air bike, where the only thing that changes is the rep count—not the effort. You’ll come out hot on the 30s, hold on through the 20s, and empty the tank on the 10s, focusing on consistent pacing and smooth transitions. The goal is to stay composed under a heavy aerobic load and see if you can negative split each section as the calories drop.
Acccessory
Walk 2:00 Air Runner
4 X World s Greatest Stretch r/l
Pigeon Pose
Childs Pose c/r/l
Down Dog to Seal