Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
5 Rounds
Air Bike
:20 sec work/:10 sec rest
-into-
3 Rounds
8 PVC Good Morning
6 Up Down
4 Box step up each leg
Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
2 Dumbbell Deadlift (medium/heavy)
4 Burpee Box Jump/ Step Over (20″ box)
6 Calorie Air Bike
This is a 15-minute AMRAP where you’re cycling heavy dumbbell deadlifts, burpee box jump/step overs, and a short, sharp hit on the air bike. The deadlifts challenge your posterior chain under fatigue, the burpee box work keeps your heart rate spiked and your legs burning, and the bike forces you to stay gritty when you want to back off. The goal is steady, relentless pacing; no wasted movement, no coasting, just keep chipping and see how many rounds you can hang onto.
Accessory
Foam Roll: (1:00 Each)
Quad
Calf
Lat