Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
8:00 AMRAP
5 PVC Pass Throughs/Around World r/l
5 Air Squats
5 Ankle Circles r/l X 2
10 Heel/Toe Rocks
5 Bird Dogs r/l
5 Shoulder Taps r/l
5 Floor Plate Press
:30 Jump Rope
Metcon (Time)
3 Rounds
20 Single Unders
100ft Dumbbell Farmer Carry
20 Air Squats
100ft Yard Dumbbell Farmer Carry
Three rounds of simple, honest work that will light up your grip, legs, and lungs. You’ll cycle through quick single unders, a 100-foot dumbbell farmer carry down and back, and steady air squats before grabbing the bells again. The goal is to keep the rope unbroken, walk with purpose on the carries, and move smoothly through the squats so you can push the pace without ever having to stop moving.
Mobility
Walk backward on Runner for 3 mins
1:00 Each
Banded Arm Distraction
Spiderman to Pigeon Pose r/l
Down Dog to Seal