Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up (No Measure)
EVERY 1:00 FOR 10:00
MIN 1 → :45 Easy Row
MIN 2 → 10 Air Squats + 10 Alt. Reverse Lunges
MIN 3 → 8 Up Downs + 4 Box Step Ups
MIN 4 → 10 Dead Bugs + 10 Glute Bridges
MIN 5 → 8 Light Alt. Dumbbell Deadlifts + 8 Light Alt. Dumbbell Snatches
MIN 6 → :45 Row, gradually building pace
MIN 7 → 10 Good Mornings + 10 Bird Dogs
MIN 8 → 6 Up Down Box Step Ups
MIN 9 → 10 Light Alt. Dumbbell Snatches
MIN 10 → :45 Row @ intended Opening Workout Pace
Workout (Time)
FOR TIME
50/40 Calorie Row
15 Burpee Box Step-Ups (20/16)
50 Alt. Dumbbell Snatch (light)
15 Burpee Box Step-Ups (20/16)
50/40 Calorie Row
(Score is Time)