Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
3:00 Easy Bike Erg, Row, or Jog
Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Press
8 Knee Push Up to Down Dog
10 Alt. Lunges
Then Into…
With Light DBs 1-2 Sets
5 DB Push Press
5 DB Front Squats
Then Into…
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings (workout bell and standard)
10 Jumping Jacks
Workout (Time)
FOR TIME
3 ROUNDS
15 DB Press or Push Press (light)
15 Russian KB Swings (light)
-Rest 3:00-
3 ROUNDS
10 Russian KB Swings (light)
10 Up-Downs or Burpees
(Score is Total Time)
Strength/Skill (Post-Workout) (No Measure)
3 SETS
6 Dumbbell Bench (Heavy)
8 Knee Push Ups
12 Banded Chest Press or Pull-Apart
-Rest 2:00 b/t Sets-
(No Measure)