Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 rounds
1:00 (each)
Row
Ski (or jog)
Bike
Metcon (AMRAP – Rounds and Reps)
Teams of 3: 20:00 AMRAP
Partner 1: 10/8 Calorie Bike Erg or Air Bike
Partner 2: 20 yard sled pull & 20 yard sled push (empty)
Partner 3: rest
* Rotate through, only starting new station once working partner is done with their allocated work
* Flow: P1 —> sled, P2 —> rest, P3—> bike, and repeat
* Every 5 yards completed on sled is 1 rep
Cool Down
walk 2 minutes
Mobility: 1:00 Each
Couch Stretch
Pigeon Pose
Pancake Stretch