Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
6 mins
5 Air Squats
5 Deadbug
5 Hand release Push up
:20 sec Ski
Metcon (Time)
27-21-15-9
Squats with d-ball
Floor plate press
Plate Ground to Overhead (Pizza flip)
200m Ski erg
*Think of today as a steady, low-moderate accessory day where weight at each station is light and is doable for unbroken sets. The Erg should be the recover portion, where the arms get a little shake out before starting the next round.
Accessory
Walk on runner for 2-3 mins
Mobility
Foam Roller Extension
Foam Roller Quads
Twisted Cross