Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
30 sec Bike
30 sec Row
5 Single Arm DB Press (each side)
5 Abmat Situps
Metcon (Distance)
20:00 AMRAP
400m Bike Erg (or 12/10 cal Air Bike)
8 Double DB Shoulder to Overhead (35s/20s)
800m Bike Erg (or 24/20 cal Air Bike)
12 Double DB Shoulder to Overhead (35s/20s)
1200m Bike Erg (or 36/30 cal Air Bike)
16 Double DB Shoulder to Overhead (35s/20s)
1600m Bike Erg (or 48/40 cal Air Bike)
20 Double DB Shoulder to Overhead (35s/20s)
-in remaining time-
Max Distance Row
Cool Down
2:00 Machine
-into-
Mobility: 1:00 (each)
Foam roll quads (each side)
Banded overhead shoulder distraction (each side)