Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
3:00 Easy Row, Bike or Jog
Then Into…
2 ROUNDS
10 Empty Bar Good Mornings
10 Hip Extensions or Superman Rocks
10 Slow Sit Ups
3 Inchworms
10 Lateral Line Hops
Then Into…
2 ROUNDS
5 Deadlifts (empty bar, building)
2 Lateral Burpee Over Bar
5 Sit Ups
Strength/Skill (No Measure)
EVERY 1:00 (9:00)
MIN 1 – 3 Deadlifts (Increasing Weight)*
MIN 2 – :30 Up-Downs
MIN 3 – :30 Plank
*Start moderate/mod-heavy and build to workout weight
(No Measure)
Workout (Time)
EVERY 3:30 (5 SETS)
9 Deadlifts (Moderate)
9 Burpees
18 SIt Ups
(Score is Slowest Set)