Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 bike
8 Bird Dogs
5 Air Squats
3 Sandbag Deadlifts (drop at top), or Medball Deadlifts
4 Sandbag/dball to Shoulder or Med Ball Cleans
Metcon (AMRAP – Rounds and Reps)
20:00 Amrap
P1:
10/8 Calorie Air Bike or Bike Erg
1 Sandbag/Dball over Shoulder Or Med Ball Clean
P2: Holds heavy dumbbells
* P1 will complete calories on bike and do 1 Sandbag over shoulder while P2 holds heavy dumbbells. When P1 completes the work you will switch. You will add 1 rep of Sandbag over shoulder after you both have completed a round. Score is total number combined of Sandbag over shoulder
Cool Down
2:00 Walk
Mobility: 1:00 (each)
Foam roll: Lats, Inner Thighs, Back