Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2:00 Easy Row
Then Into…
2 ROUNDS
10 Glute Bridges
10 Banded Good Mornings
10 Sit Ups
5 Scap Pull Ups
6 World’s Greatest Stretch (3/side)
Then Into…
2 ROUNDS
5 Kip Swings
3 Hanging Knee Raises
:20 Row building toward Workout Pace
Then Into…(TIME DEPENDING)
1-2 SETS w/ PVC Pipe
5 Romanian Deadlifts
5 Deadlifts
Deadlift
3 SETS
10 Deadlifts
*Start light and build to a Light-Moderate
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout (Time)
FOR TIME
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
(Score is Time)
* Athletes can sub Ski if desired