Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
30-second Air Bike
8 Kettlebell Swings to eye level (focus on hip extension)
8 Alternating V-Ups (total)
8 Kipping Knee Raises
Metcon (3 Rounds for time)
12-10-8
Calorie Air Bike
21-15-9
Kettlebell Swings (light)
(Women’s cal – 10-8-6)
-rest till 7:00-
15-12-7
Calorie Air Bike
21-15-9
Abmat Situps
(Women’s cal – 10-8-6)
-rest till 14:00-
21-15-9
Abmat SItups
Kettlebell Swings
Warm-up
2:00 Walk
Mobility: 1:00 (each)
Pancake Stretch
Seal pose (each side)
Couch stretch (each side)