Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Crossover Symmetry or Banded 7s
-into-
6:00 AMRAP
10 Heel/Toe Rocks
30 sec Bike
5 Tempo Push Ups (3 sec negative)
5 Single Arm DB Bench (each side – build across)
Metcon (3 Rounds for time)
Every 7:00 (3 sets)
24/20 calorie Air Bike OR 800/600m Bike Erg
15 Bar Push Ups
20/16 calorie Air Bike OR 600/450m Bike Erg
15 Dumbbell Bench Press
* Score: Total time for each set (3 scores)
Cool Down
2:00 Walk
Mobility 1:00 (each)
calf stretch on wall (each side)
Iron cross (each side)
tricep smash on racked bar (each side)