Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2 ROUNDS
:30 Easy Air Bike
10 Box Step Ups
10 Banded Lat Press Downs
10 Banded Pull Aparts
10 Hollow Rocks
Then Into…
2 ROUNDS
:30 Moderate Air Bike
6 Box Step Overs
5 Kip Swings
5 Straight-Arm Banded Press Downs
Strength/Skill (No Measure)
ON A 8:00 CLOCK…
Low Bar Muscle Transition Work
Beginner – Low Ring/Bar Muscle Up Transition + Jumping Dip
Workout (Time)
FOR TIME
30-20-10-20-30
Calorie Air Bike
Complete 12 Box Step-Overs (20/16) After Every Set.
(Women’s Calories: 24-16-8-16-24)
(Score is Time)