Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up (No Measure)
1:30 Cardio Choice
Then Into…
2 SETS
8 Hollow Rocks
8 PVC Pass-Throughs
8 PVC Overhead Squats
8 PVC Overhead Alt Reverse Lunges
25ft Bear Crawl
Then Into…
1 SET (Time Depending)
10 V-Ups (or GHDs)
8 Empty Bar Overhead Alt Reverse Lunges
:20 Wall Walk Hold, Overhead Plate Hold or Box Pike Hold
Strenght/Skill (Checkmark)
ON A 10:00 CLOCK
Wall Walk Hold, Pike Push Up Hold, & Overhead Stability Work
Freedom (Advanced) – Wall Walk Hold (As high up as possible)
Independence (Intermediate) – Box Pike Hold
Liberty (Beginner) – Double Dumbbell or Barbell Overhead Hold
*Work on positioning and execution while limiting volume so performance in the workout doesn’t get hindered. Don’t hold for longer than 15-seconds at a time. Just want athletes to feel the position.
Workout (Time)
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 5 Inchworms)
50ft Overhead Plate Lunge (light)*
(Scored by Time)
*16 Plate Alt. Lunges