Mayhem Affiliate – L.I.F.E. – Thu, Nov 16

By tmurch17Uncategorized

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

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Warm-up

3 Rounds

5 Arm Circles S,M,L Forward/Reverse

5 Air Squats

3 Inchworms

3 Shoulder taps r/l

3 Lunge Steps r/l

5 Ball DL

5 Scapulas Pull Ups

Metcon (AMRAP – Reps)

4 Rounds

Work :30/Rest :30

Bar Pull Ups/Ring Rows

D-Ball Slams

Plank Hold

Mountain Climbers

Cooldown

Bike Erg for 2 mins

1:00 Each:

Forward Fold

Seal Pose

Childs Pose c/r/l