Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (Checkmark)
2:00 Bike or Row
Then Into…
2 ROUNDS
5 Scap Pull-Ups
5 Kip Swings
10 Band Pull-Aparts
5 Knee Push-Ups
10 Alternating Shoulder Taps
Then Into…
2 ROUNDS
20ft Light Dumbbell Farmers Carry
3 Dumbbell Deadlifts
3 Kip Swings Into 3 Knee Raises
Deadlift
EVERY 2:00 (5 SETS)
5 Deadlifts
*Build across sets to comfortable Moderate weight
Workout (Time)
2 SETS
50ft Dumbbell Farmers Carry (Moderate)
10 Jumping Pull Ups (or Ring Rows)
50ft Dumbbell Farmers Carry (Moderate)
10 Jumping Pull Ups (or Ring Rows)
50ft Dumbbell Farmers Carry (Moderate)
10 Jumping Pull Ups (or Ring Rows)
50ft Dumbbell Farmers Carry (Moderate)
-Rest 2:00 between Sets-
(Score is Total Time)