Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 rounds
5 Inchworm Push-ups
10 Leg swings front/back and side/side
-Into-
3 rounds
5 Russian Kettlebell swings
10 Sit Ups
Metcon (AMRAP – Reps)
Every 1:00 (30:00)
Min 1: Max distance Shuttle Run or Run on Air Runner
Min 2: Rest
Min 3: Max Russian Kettlebell Swings
Min 4: Rest
Min 5: Max Burpees
Min 6: rest
* Total Reps is the score. Work at a pace to get the same number each round. Every 100 meters =1 Rep or Every Shuttle Run = 1 rep.
* Each Shuttle Run is 25 feet down + 25 feet back.
Cool Down
walk 2 minutes
Mobility: Foam Roll
Quads
Calf
Lats