Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2:00 Row
-into-
3 rounds
5 Roll and Reach
5 Inch Worms
10 Hang Dumbbell Snatch
10 Air Squats
Metcon (AMRAP – Rounds and Reps)
4 Sets
6-8-10
Up Down to Target
Dumbbell Snatches (light)
Air Squats
—2:00 rest between sets—
The up-downs jack the heart rate immediately, the light snatches let you move fast and build shoulder/hip fatigue, and the air squats pour gas on already-tired legs. The goal is aggressive but repeatable efforts—treat each set like a mini test and fight to keep your times tight across all four. This turns into a lactic acid and discipline workout: settle on smooth, efficient transitions, breathe through the snatches and squats, and use the rest to recover just enough to hit the same intensity again, not coast.
Mobility
Walk backward on Runner for 3 mins
1:00 Each
Lacrosse Ball Chest
Lacrosse Ball Shoulders
Couch Stretch