Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2 ROUNDS
10 Alternating Lateral Bounds (stick the landing)
10 Glute Bridge Marches (5 each)
10 Air Squats
5 Broad Jumps
Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Hollow Rocks
10 Kip Swings
10 Air Squats
Then Into…
2 SETS
5 Wall Balls (light ball)
3 Kip Swings + 3 Strict Knee Raises
Then Into…
5 Wall Balls (workout ball, workout target)
5 Hanging Knee Raises (workout variation)
5 Empty Bar Back Squats
Workout (Time)
FOR TIME
30-20-10-5
Wall Balls (light)
Hanging Knee Raises
(Score is Time)
Strength/Skill (Weight)
ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat
(Score is Weight)