Mayhem Affiliate – L.I.F.E. – Fri, May 17

By tmurch17Uncategorized

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

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Warm-up

5 min

30 sec walk, 30 second jog, repeat for 5 min total

Then

3 rounds of 3 sled push (rest while partner goes)

OR

Ball carry – 3 rounds (rest while partner goes)

Metcon (Time)

Partner Workout

6 rounds of You Go; I Go (12 total)

400m Bike erg or Air Bike

100ft sled push=30 total yds

400m Bike erg or Air Bike

35 min Time cap

If Sleds are unavailble, athletes should do sandbag, wall ball, or dball carry down and back for 100 feet.

cool down

Mobility

Palm/wrist stretch

Tricep stretch

BB quad smash

BB calf smash