Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
2 ROUNDS
:45 Easy Row
8 Alternating Samson Lunges
8 Air Squats
8 Scap Push-Ups
4 Hand Release Knee Push-Ups
Then into…
2 ROUNDS (With light weight)
:30 Row (build in pace)
5 Dumbbell Front Squats
5 Dumbbell Strict Press
5 Dumbbell Push Press
Workout (6 Rounds for time ↓ shorter is better)
EVERY 3:00 (6 SETS)
12/10 Calorie Row
10 Dumbbell Thrusters (light)
(Score Each Set for Time)
STRENGTH/SKILL (Post-Workout) (Checkmark)
3-4 SETS
8 Strict Press (Moderate-Heavy)
12 Hammer Curls (Moderate)
24 Standing Banded Tricep Extensions
-Rest 1:1 b/t sets-
(No Measure)