Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Cross Over Symmetry with Hip Halo
-into-
3 Rounds
1 min on Rower
5 Light Dumbbell Bench Press
5 Light Dumbbell Deadlifts
*increase your dumbbell weight each round in the warm up
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Dumbbell Bench Press
Dumbbell Deadlift
400m/320m Row after each set
Accessory
Cool Down
Ride Bike erg for 3 mins
Mobility: Roll out (each side)
Chest
Lats
Quads