Mayhem Affiliate – L.I.F.E. – Thu, Nov 9

By tmurch17Uncategorized

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

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Warm-up

2 Rounds

5 PVC Pass Throughs/Around World r/l

5 Good Mornings

5 Air Squats

2 Rounds

3 Light DBell Press r/l

3 Light Snatch r/l

3 Step Back Lunges r/l

2 Rounds

1 Inchworm

1 Get over Box

4 Box Step Ups

Metcon (Time)

9 sets:

7 Dumbbell Push Press

5 Alternating Dumbbell Snatch (each)

3 Burpee Box Get Overs

10 yd. Lunge Walk

Work to Rest – 1:1

Time Cap- 27:00

Accessory

Cool Down -2:00 Walk

1:00 Each side:

Banded Lat/Shoulder/Tricep

Standing Quad Stretch

World’s Greatest Stretch

Pigeon Pose

Cat Half Back