Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm up (No Measure)
2:00 Easy Jump Rope (singles, or bike)
Then Into…
2 ROUNDS
10 Box Step-Ups (alternating)
10 Hip Circles (each direction)
10 Glute Bridges
8 Air Squats (3-second lower)
Then Into…
2 ROUNDS
:20 Jump Rope Drills (or bike)
3 Empty Bar Back Squats from the rack (walk out and rerack)
Workout (Time)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Single Unders (or 8/6 Calorie Bike)
5 DB Goblet Squats (Moderate)
(Score is Slowest Set)
STRENGTH/SKILL (Post-Workout) (No Measure)
3 SETS
10/10 Single-Leg DB Bulgarian Split Squats @ light
20 Banded Hamstring Curls
-Rest 1:00 b/t Sets-
(No Measure)