Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up (No Measure)
100m Easy Run (on today’s route)
Then Into…
1 ROUND
20m Walking High Knees
20m Walking Butt Kicks
Banded 7’s
10 Sit Ups
Then Into…
2 ROUNDS
5 Ring Rows
5 Knee Push-Ups (Athlete’s Level)
Finish With…
100m Run Build-Up (finish at planned pace)
Workout (Time)
“NOVEMBER MONTHLY CHALLENGE”
FOR TIME*
1200m Run
50 Ring Rows
100 Box, Bar or Knee Push-Ups
(Score is Time)
*Workout starts with the 1200m Run. Then partition the 50 / 100 as needed to complete the work.
STRENGTH/SKILL (Post-Workout) (Checkmark)
3-5 SETS
20-30-second Dead Hang from Pull Up Bar*
*Or Dumbbell/Sandbag Hold (light-moderate)
-rest 1:00 b/t sets-