Mayhem Affiliate – L.I.F.E. – Fri, Nov 3

By tmurch17Uncategorized

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

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Warm-up

CrossOver Symmetry

-into-

5 Up Down

5 Air Squats

5 Light DballSandbag to Shoulder

5 Knees over Toe Lunge (10)

5 Burpees

5 Sandbag/ D-ball Over Shoulder

5 Tip Toe Holds 5 sec

3 min Warm up on Bike erg

Metcon (Time)

Team of 2

60 Up Down Box Step Over

30 Sandbag/D-ball Over Shoulder

400m Sled Push (empty)

* Be strategic and split reps/distance as needed to keep moving with a push-pace effort. 3-5 reps back and forth on the up-downs and sandbag cleans while switching every 10-20m on the sled push.

Accessory

Cool Down

Walk backward on Runners

Mobility:

Seated side stretch

Forward fold

Best 2 mins of your day!