Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2 rounds
3 jog/walk down and back
5 yd walk on toe/heels
5 yd toes in/toes out
5 yd walking lunge
5 yd bear crawl
40 yd sled push/pull alt every 5 yards
Metcon (Distance)
Teams of 2
20:00 Amrap
Partner: Max Distance Run
Partner 2:
12 Walking lunge steps
30yd sled push (or Farmer Carry)
30yd sled pull (Or Farmer Carry
*Switch when P-2 is finished with the work
This is a 20-minute partner grind where one athlete is out on a max-distance run while the other is chipping away at walking lunges and heavy sled (or farmer carry) efforts. You’ll trade places every time the working partner finishes their lunge–push–pull sequence, forcing both athletes to manage pacing while the clock keeps ticking. The goal is simple: nonstop movement, crisp switches, and seeing how far you and your partner can push that run total while your legs are getting hammered by the sled and lunges.
Acccessory
Walk backward on Runner
Mobility: (1:00 Each)
Wide leg forward fold
Thread the needle rock
Lacrosse ball inside of knee