Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Crossover Symmetry
-Into-
5:00 AMRAP
:20 sec bike
6 light weight Overhead Press
3 Inch worms
Metcon (Calories)
14:00 Metcon
Max Calories Air Bike
Every two minutes, stop and perform 6 Shoulder Press (light)
Fourteen minutes on the air bike with a built‑in shoulder speed bump every two minutes. Your job is to hold a hard, honest pace on the calories, jump off for fast, unbroken light presses, and get right back on without wasting time. Score is total calories, so lock in a target output early and fight to keep it from fading as the press fatigue and the clock pile up.
Mobility
Walk backward on Runner for 3 mins
1:00 Each
Banded lat pull down
Banded hamstring
Child pose