Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2:00 Bike
-Then 2 Rounds-
10 Deadbugs
5 Sit Ups
5 Single Arm Dumbbell Strict Press
-Then 2 Rounds –
:30 Bike
10 Russian Kettlebell Swings
Metcon (Time)
1000/800 Bike Erg OR 30/24 calorie Air Bike
-into-
5 Rounds:
30 Jump Rope
10 Kettlebell Swings (light)
15 Abmat Situps
10 Dumbbell Shoulder to Overhead (light)
-into-
1000/800m Bike Erg OR 30/24 calorie Air Bike
Cool Down
2:00 Machine
-into-
Mobility: (1:00 Each)
Couch Stretch
Pancake Stretch