Mayhem Affiliate – L.I.F.E. – Thu, Nov 23

By tmurch17Uncategorized

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

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Warm-up

3 sets

1:00 Assault Bike-30/20/10 easy/ moderate/hard

5 PVC Pass Throughs/Around World r/l

5 PVC Good Mornings

3 Straight Leg Step Back Lunges r/l

3 light DB hang Clean & Jerk

3 Inchworms

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

P1 –

20yd. Sled Push (45/35)

8 sandball slams

P2 – 6 Burpees

-Switch when both partners are done

-Partner on the sled should try and keep a moderate effort while the opposite partner should attack the burpees for a consistent rest.

Cooldown

2:00 Bike

Mobility: 1:00 Each

Banded Overhead Distraction

Tricep Smash

Couch Stretch