Mayhem Affiliate – L.I.F.E. – Wed, Feb 14

By tmurch17Uncategorized

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

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Warm-up

8 Rounds

Assault Bike

:20 sec work/ :10 sec rest

-Into-

5:00 AMRAP

5 Air squats

5 Dumbbell Press

5 Thrusters

5 lunges R/L

5 Bird dogs

Metcon (AMRAP – Rounds and Reps)

4 sets:

2:00 AMRAP (4:00/6:00/8:00 AMRAP)

4 Dumbbell Thrusters

6 Walking Lunges

8 Calorie Assault Bike

-rest 2:00 between AMRAPs (restart)-

*Scale for thruster- squat to target with over head press

*Scale for lunges- dumbbell step up

Mobility

2:00 Machine

Mobility: 1:00 Each

Seal pose

Barbell Quad smash

Twisted cross