Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2 Sets:
5 PVC Pass Throughs/ Around the Worlds r/l
5 Air Squats
10 Heel/Toe Raises
5 Alternating V-ups r/l
5 yd. empty sled push/pull
1:00 Erg
Metcon (AMRAP – Rounds and Reps)
Teams of 2
15:00 AMRAP
P1 –
50 ft. Sled Push (empty) (Or 16 Box Step-ups)
10 Hanging Knee Raises
P2 –
Max Calorie Ski Erg (or Row)
-switch when the hanging knee raises are completed
This 15-minute partner AMRAP is a gritty grind of teamwork and engine, with one athlete cycling sled pushes and hanging knee raises while the other hunts max calories on the ski. You’ll trade every time the hanging knee raises are done, forcing quick switches and consistent effort on both stations. The goal is to keep the sled/box step-ups smooth, hit crisp knee raises, and stay relentless on the ski so your team never wastes a second of the clock.
-Switch back and forth until 15:00-
*At15:00 complete the round you are on*
Mobility
2:00 Machine
Mobility: 1:00 Each
Lacrosse Shoulder/Tricep/Lat/Calf
Down Dog to Seal
Childs Pose