Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
5 Rounds
30-second Bike
2 Inchworms
10 Sit Ups
Metcon (Time)
Bike Erg Option:
For Time
40-30-20-10 Calorie Bike Erg
4-3-2-1 Wall Walks (Half way) (or Box Walk Around or 25ft Bear Crawl per wall walk)
*Womens Calories: 32-24-16-8
Air Bike Option:
For Time
32-24-16-8 Calorie Air Bike
4-3-2-1 Wall Walks (Half way) (or Box Walk Around or 25ft Bear Crawl per wall walk)
*Womens Calories: 26-20-12-6
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Wall Jefferson Curl
1:00 Scorpion Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Wall Jefferson Curl
Scorpion Stretch