Mayhem Affiliate – L.I.F.E. – Fri, Dec 1

By tmurch17Uncategorized

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

View Public Whiteboard

Warm-up

3 sets:

6 Cal Row

6 PVC Good Morning/Around the World (left and right)/Pass Throughs

6 Kettlebell Swings

:15 Sec Bar Hang

6 Sit ups

Metcon (4 Rounds for reps)

Team Of 2

8 Min Amrap

Dumbbell Cleans/400m Bike Erg

Rest 2 mins

8 Min Amrap

Kettlebell swing/400m Bike Erg

Rest 2 mins

8 min Amrap

Slam Ball/400m Bike Erg

Rest 2 mins

8min Amrap

Hanging Knee Raises/400m Bike Erg

P-1 Will start the movement while P-2 Bikes then switch back and forth during the AMRAP.

* Grab a partner and work together through these moderate 8-minute amrap. Be strategic and have a solid plan that keeps both partners moving.

Accessory

Walk or ride bike 3 mins

Mobility: (2 :00 each)

Barbell Quad smash R/L

Child pose R/L/C