Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
8:00 AMRAP
30 sec Air Bike
5 Dumbbell Cleans (light weight – build across)
5 Cat/Cows
5 Deadbugs (each side)
Metcon (2 Rounds for time)
2 sets (New set every 10:00)
10-8-6
Calorie Air Bike
15-12-9
Dumbbell Cleans (35s/20s)
*Women’s calories: 8-6-4
Cool Down Jog
2:00 Machine or Walk
-into
Mobility (1:00 each)
foam roll quads (each side)
foam roll upper back/lats (each side)
child’s pose