Mayhem Affiliate – L.I.F.E. – Tue, Dec 5

By tmurch17Uncategorized

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

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Warm-up

3 rounds

:30 Bike Erg

5 PVC Good Mornings

3 Light Dumbbell Snatch r/l

5 Plate Press from Floor

Metcon (AMRAP – Rounds and Reps)

Teams of 2

15:00 AMRAP

P1-

10 KB Swings

2x50ft Shuttle Run

P2- Max meters Bike Erg

*Switch after P1 completes reps

*Pacing should be moderate and consistent across. Don’t sell out on the swings and run to fall off on the bike. Keep the wheels turning and try to recover your breathing when pedaling.

Mobility

Walk 2 mins down and back

Mobility (1:00 each)

Lacrosse Ball -Chest/Shoulder

Childs Pose