Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 sets:
1:00 Machine
5 Kettlebell Sumo Deadlifts
5 Russian Kettlebell Swings
10 Box step ups (low)
Metcon (Time)
5 Sets
15/12 Cal Ski (Or row)
12 Kettlebell Swings (light)
9 Box Jumps OR Step Ups
-2:00 Rest between Sets-
This interval-style conditioning piece will light up your lungs and legs with short, intense efforts on the ski or rower, paired with fast, crisp kettlebell swings and explosive box jumps or strong step-ups. Each set is a chance to push the pace, then earn your two-minute recovery before going again. Stay smooth and efficient on the machines, keep the swings unbroken, and move deliberately on the box to maintain intensity across all five rounds.
Mobility
2:00 Machine
Mobility: 1:00 Each
Couch Stretch
Lacrosse Ball Shoulders