Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2 Rounds
1:00 Air Bike
5 PVC Pass Throughs/Around World r/l
5 PVC Thrusters
1 Inchworm
-into-
3 Rounds (begin light weight, increase)
3 Dumbbell Deadlift
3 Dumbbell Hang Cleans
3 Dumbbell Shoulder to Overhead
Metcon (Time)
18-15-12-9-6-3
Calorie Air Bike (Women’s Calories: 15-12-9-7-5-3)
Dumbbell Deadlifts (light)
Dumbbell Hang Power Clean (light)
Dumbbell Shoulder to Overhead (light)
*Dumbbell movements are with two dumbbells.
(Score is Time)
Cool Down
2:00 Machine
-into-
Mobility: 1:00 (each)
Calf Stretch
Lacrosse Ball Feet