Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
8:00 AMRAP
30-second Bike Erg or Air Bike
5 Ring Rows
5 Bent Over Plate Rows
5 Floor Plate Press
5 Tempo Air Squats (3 sec negative)
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP
800m BIke Erg or 24/20 calorie Air Bike
5 Rounds
4 Ring Rows
8 Dumbbell Bench Press
12 Air Squats
Cool Down
2:00 Machine or Walk
-into
Mobility (1:00 each)
banded overhead shoulder distraction (each side)
side lying rotations (each side)
foam roll quads (each side)