Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Crossover Symmetry
-Into-
5:00 Amrap
:30 Bike erg
5 Ring rows
5 Strict press
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
12/10 Calorie Bike Erg
15 Ring rows
10 Dumbbell Shoulder to Overhead (light)
This 15-minute AMRAP is a smooth, cyclical engine piece that keeps you moving with steady calories on the Bike Erg, strong ring rows, and light, snappy dumbbell shoulder-to-overhead. The goal is to find a sustainable pace early, breathe through the presses, and keep transitions tight so you can stay unbroken on the DB work and keep piling up rounds without falling off in the back half of the workout.
Mobility
2:00 Machine
Mobility: 1:00 Each
Banded lat pull-down
Thread the needle
pigeon pose