Mayhem Affiliate – L.I.F.E. – Fri, Nov 24

By tmurch17Uncategorized

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

View Public Whiteboard

Warm-up

8:00 AMRAP

1 min bike erg

10 PVC Good Morning

10 PVC Around the World

10 PVC Pass Throughs

10 Plate Hops

5 Up downs

5 Jumping Squats

Metcon (AMRAP – Rounds and Reps)

Teams of 2

1500m on Bike Erg

-into-

15:00 AMRAP (You Go;I Go)

5 Dumbbell Push Press

10 Dumbbell Deadlifts

30 SIngle Unders

-Grind through the bike and then ramp up the intensity on the rounds back and forth.

Cooldown

2:00 Bike

Mobility: 1:00 Each

Foam Roll Back, Quads, Hamstrings