Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up
Crossover Symmetry or Banded 7s
-Into-
3 Rounds
1:00 Air Bike or Bike erg
8 Kettlebell swings LIGHT
5 Kettlebell bent over rows (light/each)
-into-
1 Round
:30 Air Bike or Bike erg
2 Kettlebell swings (working weight)
2 Kettlebell bent over rows (working weight)
2 KB swings (working weight)
2 KB bent over rows (working weight)
Metcon (AMRAP – Rounds and Reps)
3 Sets
7:00 AMRAP
30/24 calorie Air Bike OR 1000M Bike erg
-into-
3-6-9-12…. Kettlebell Swings
4-8-12-16…. Kettlebell Bent Over Rows
(split reps between arms)
-Rest 3:00 between sets-
*Pick up where you left off on previous set each time
(Score is Total Rounds + Reps)
Cool Down
2:00 Machine
-into-
Mobility: 1:00 (each)
Couch Stretch
Lacrosse Ball Shoulders