Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
:30 Bike Erg
5 PVC Pass Throughs/Around World r/l
5 Scap Pull Ups
5 Heel Toe Rocks
Then 3 Rounds
:30 Jump Rope
3 Sand Bag DL (Last Round-Over Shoulder)
Metcon (AMRAP – Rounds and Reps)
2000/1600m Bike Erg
-Then AMRAP until 12:00-
4 Sandbag/D-Ball Over Shoulder
8 Pull Ups (Banded/Ring Rows)
32 Single Unders
This piece opens with a hard buy-in on the Bike Erg; 2000/1600 to put a serious dent in your legs and lungs, before dropping you into an AMRAP of sandbag or D-Ball over shoulder, pull-ups, and single unders until the 12-minute mark. It’s classic grunt work meets gymnastics: heavy, awkward sandbag reps, honest pulling on the rig, and rope work that punishes sloppy breathing. The goal is to survive the bike with enough left to push the pace on the AMRAP, move the sandbag with intent, and stay smooth and unbroken on the pull-ups and singles.
Acccessory
Slow 2:00 Bike or Walk
Couch Stretch 1:00 r/l
Banded Shoulder/Lat/Chest/Tricep
Standing Hamstring Calf