Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
10 PVC pass throughs
10 PVC around the world right/left
1:00 cardio (Bike, Row, Ski, or Run)
Metcon (Time)
3 Person Team
8000/6000m Bike Erg OR 240/200 cal Air Bike
4000/3000m Row
4000/3000m Ski
*All three working at the same time – switch as desired. Teams are allowed 1 of each machine type.
workout will be moderate pace with partners switching machines as desired.
Cool Down
2:00 Machine
-into-
Mobility: 1:00 (each)
Foam Roll Legs (Hamstrings/Quads)