Mayhem Affiliate – L.I.F.E. – Tue, Oct 17

Crossfit Lillington – Mayhem Affiliate – L.I.F.E.

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Warm-up

Shoulder Crossover Symmetry

– Into-

4 Rounds

:20 Hollow Hold

8 Line Hops

5 PVC Around the world/Pass Throughs

8 Light Kettlebell swings

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 Sit Ups

20 Jump Rope/ Line Hops

20 Kettlebell Swings

Rest 3 minutes

5 min AMRAP

10 Sit Ups

10 Jump Rope/ Line Hops

10 Kettlebell Swings

Mobility

Walk for 2:00 Minutes

1:00 (each)

Quad Smash ( each side)

Seal Pose

Pigeon Pose ( each side)