Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up (No Measure)
2:00 Easy Row (switch every :30 w/ a partner)
Then Into…
2 ROUNDS
20 Alternating Leg Swings (10 reps each leg)
15 Glute Bridges
10 Trunk Twists
15 Air Squats
10 Alt. Arm Crosses
Then Into…
2 ROUNDS (w/ a partner, alternate stations)
:30 Row
:30 Plank Hold
September LIFE Monthly Challenge (Time)
“SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
3000m Row*
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).
Retest from September 9, 2026
Strength/Skill (Post-Workout) (AMRAP – Reps)
5:00 AMRAP
:30 Plank Hold
1 Gymnastic Pull
*Increase Reps by 1 Rep Every Round 1,2,3,4…
(Score is Total Reps)
Gymnastic Pull Options:
Ring Row, Banded Strict Pull-Up, or Jumping Pull-Up