Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 sets:
:30 Row
5 Air Squats
5 Empty Bar Bench Press
:30 Bike
5 Dead Bugs r/l
5 Light D-Ball Slams
Metcon (Distance)
5 Rounds – Work :45/Transition :15
Min 1: 10 Bench Press (moderate)
Min 2: Max Calorie Bike Erg
Min 3: Max D-Ball Slams
Min 4: Max Cal Row
This is a volume and effort test: the bench press pre-fatigues the upper body, then you bounce between two machines and a powerful slam to keep the heart rate spiked. The 45-second windows are long enough to hurt but short enough that you’re expected to push, not pace. Use the transitions to breathe and move quickly to the next station, then go right back to work.
Mobility
Walk backward on Runner for 3 mins
1:00 Each
Lat/Shoulder/Chest/Tricep
Standing Hamstring
Drop Heels off Rig