Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8 Rounds
Assault Bike
:20 sec work/ :10 sec rest
-Into-
5:00 AMRAP
5 Air squats
5 Dumbbell Press
5 Thrusters
5 lunges R/L
5 Bird dogs
Metcon (AMRAP – Rounds and Reps)
4 sets:
2:00 AMRAP
5 Dumbbell Thrusters
25ft Walking Lunge
Max Calorie Air Bike in the remaining time
-rest 2:00 between AMRAPs –
This interval-style piece is built to test your engine under fatigue, cycling quickly through dumbbell thrusters and a short, gritty walking lunge before throwing you onto the air bike to empty the tank. Each 2-minute AMRAP is a sprint: move efficiently through the DB work, then hammer the calories for max output, knowing you’ve got a full 2:00 of rest to recover before hitting it just as hard again. The goal is to stay unbroken on the thrusters, keep your lunge smooth, and push your pace on the bike across all four sets without dropping your intensity.
Mobility
2:00 Machine
Mobility: 1:00 Each
Seal pose
Barbell Quad smash
Twisted cross