Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
3 Down and Back
10 Leg swings F/B S/S
5 Burpees/ Up Downs
5 Kettlebell Swings (build across)
Metcon (Time)
20:00 AMRAP
Team of 2
P-1 200m Run
P-2 Max Weighted sit ups
*Switch when run is completed
-into-
P-1 200m
P-2 Max Kettlebell swings
*Switch when run is completed
Twenty minutes of steady partner work where one athlete runs while the other piles up reps. Teams of two alternate 200m runs with max weighted sit-ups, then 200m runs with max kettlebell swings, switching every time the runner gets back. The goal is smooth, honest running and nonstop, crisp reps so your total volume stays high from first minute to last.
Mobility
Walk backward on Runner for 3 mins
1:00 Each
Hamstring stretch on box
Childs pose on box
Seated quad stretch