Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2:00 Row
Then Into…
2 Rounds
10 Banded Pull Aparts
8 Scap Pull Ups
8 Push-Ups
10 Dynamic Squat Stretches
10 Alternating Samson Lunges
Then Into…
2 Rounds
5 Empty-Bar Bench Press
3 Strict Pull Ups or Ring Rows
3 Hand Release Push Ups
10 Air Squats
Strength/Skill (Weight)
EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)
Workout (AMRAP – Rounds & Reps)
20:00 AMRAP
5 Jumping Pull-ups
10 Knee Push-Ups
15 Air Squats
(Score is Rounds + Reps)