Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up (No Measure)
2:00 Machine
Then into…
6:00 AMRAP
10 Air Squats
10 Walking Lunges
8 Scap Pull-Ups
8 Crunches
Strength/Skill (No Measure)
ON AN 8:00 CLOCK…
Hanging Knee Raise + Kip Swing
*Practice static, strict knee raises into the Kip Swing while building towards kipping knee raises
Workout (Time)
FOR TIME
50 Air Squats
5 Jumping Pull Ups (or Ring Row)
40 Air Squats
10 Jumping Pull Ups (or Ring Row)
30 Air Squats
15 Jumping Pull Ups (or Ring Row)
20 Air Squats
20 Jumping Pull Ups (or Ring Row)
(Scored by Time)