Mayhem Affiliate – L.I.F.E. – Thu, Jan 25

By tmurch17Uncategorized

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

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Warm-up

9:00 amarap

:45 sec row

3 Pass Throughs/Around the World L/R

3 SA light Kbell Row L/R

3 Air squats w/2 sec hold at the bottom

3 Alt. V ups L/R

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

60 Kbell swings

40 Kbell SDLHP

20 Kbell Squats

@3:00, 6:00,9:00,12:00

Row 400/300m

Pick up where you stopped

Acccessory

Cool Down

Ride bike erg for 2-3 mins

Mobility

Foam Roll

lats

quads

lower back