Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
3:00 Row or Ski (easy pace)
Then Into…
3 ROUNDS
30 Single Unders
10 Banded Lat Press Downs
5 Scap Pull Ups
10 Hollow Rocks
5 Supermans
1 Zombie Rope Climb
Strength/Skill (No Measure)
EVERY 1:00 (8:00)
Zombie Rope Climbs (1-2 reps Every 1:00)
*Or 3 Banded Strict Pull Ups (or 6 Ring Rows)
Workout (Time)
FOR TIME
100 Single Unders
30 Sit-Ups
100 Single Unders
20 Hanging Knee Raises
100 Single Unders
30 Sit-Ups
(Score is Time)