Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
3 Rounds
1:00 Air Bike
10 Arm Circles (small/medium/large)(forward and reverse)
5 Air Squats
-into-
3 Rounds (start light and build)
3 Sandbag Deadlifts
10 sec. Sandbag Hold
1 Sandbag over Shoulder
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
10/8 Calorie Air Bike
3 Sandbag over Shoulder (moderate)
50ft Sandbag Carry
Cool Down
2:00 Machine
-into-
Mobility: (1:00 Each)
Chest Stretch
Leaning Tricep Stretch
Calf Stretch
Standing Quad Stretch