Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 sets
:30 Row
5 Wall Ball Thrusters
5 Up Downs
5 Dead Bugs
5 Mtn Climbers r/l
Metcon (AMRAP – Rounds and Reps)
Teams of 2
20:00 AMRAP
P1- 10/7 Cal Row
P2- 10 Wall Balls
(each/Switch when completed)
-into-
15 Synchro Sit Ups
This 20-minute partner AMRAP is all about non-stop teamwork and smooth transitions, with one athlete rowing for calories while the other attacks wall balls before coming together for synchro sit-ups. The work-rest balance comes from your partner’s effort, so the goal is to move fast but controlled, trade off quickly, and stay locked in on tight standards for the synchro reps. Communication and consistent pacing will separate the teams that just survive from the ones that keep piling on rounds.
Mobility
2:00 Machine
Mobility: 1:00 Each
PVC SLOW Pass Throughs/Around World
Cats/Cows