Mayhem Affiliate – L.I.F.E. – Wed, Nov 15

By tmurch17Uncategorized

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

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Warm-up

3 Rounds

6 cal Ski erg

6 Heel to toe Rock

6 Box step up R/L

6 Kettlebell swings

6 Good Moring

6 RDL’s with Kettlebell (each)

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

15 Cal Ski

10 Box Step Ups

15 Kettlebell Swings

10 Sumo Deadlift with Kettlebell

Try to keep pace the same through all rounds. Use the same weight of Kbell for the swings and Sumo Deadlift with kbell.

Cooldown

Bike Erg for 2 mins

1:00 Each:

Banded Lat pull down

Calf stretch on rig

Seal pose