Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2:00 Easy Bike
Then Into…
EVERY 1:00 x 6:00 (2 ROUNDS)
MIN 1 – 6 Alternating Reverse Lunges + 8 Glute Bridges
MIN 2 – 5 Scap Pull-Ups + 5 Ring Rows
MIN 3 – :30 Bike @ workout pace + :15 Box Step Ups @ workout pace
Strength/Skill (Checkmark)
EVERY 1:00 (8:00)
Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)*
*Or 3 Banded Strict Pull Ups (or 6 Ring Rows)
Workout (AMRAP – Reps)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (low box)
1:00 Max Zombie Rope Climbs (or Ring Rows)
-No Additional Rest b/t Sets-
(Scored by Total Reps)