Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up (No Measure)
2:00 Easy Bike or Row
Then Into…
2 ROUNDS
10 Glute Bridges
10 Crunches
10 Step Back Lunge
Then Into… (every minute for 4:00)
MIN 1 → 6 Abmat Sit-Ups
MIN 2 → 10 Walking Lunges
MIN 3 → 6 Box Step-Overs
MIN 4 → Set up your stations in workout order
Workout (Time)
3 ROUNDS FOR TIME
25 Sit Ups
75′ Walking Lunge
30 Box Step-Overs (low box)
(Score is Time)
STRENGTH/SKILL (Post-Workout) (AMRAP – Reps)
5:00 AMRAP
1 Half Wall Walk (or 25ft Bear Crawl)
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…
(Score is Total Reps)
Gym. Pull Options…
Ring Row, Banded Strict Pull-Up, or Jumping Pull-Up