Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
2:00 Bike
-Then 2 Rounds-
5 PVC Pass Throughs/Around World right/light
5 PVC Good Mornings
5 PVC Thrusters
-Then 3 Rounds –
5 Floor Plate Press
5 Ring Rows
5 Second Hollow Hold
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
Buy-in: 1600/1400m Bike Erg OR 50/40 calorie Air Bike
-into-
Max Rounds in remaining time:
10 Dumbbell Bench Press
10 Ring Rows
Cool Down
2:00 Machine
-into-
Mobility: (1:00 Each)
Chest Stretch
Leaning Tricep Stretch
Calf Stretch
Standing Quad Stretch