Mayhem Affiliate – L.I.F.E. – Thu, Jun 20

By tmurch17Uncategorized

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

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Warm up

Crossover Symmetry or Banded 7s

-into-

2 sets

10 Walking Lunge Steps

5 Banded Good Mornings

1:00 Bike Erg or Air Bike

8 Light DB Snatch (4 per side)

8 Light DBell Press (4 per side)

10 Box Step Ups

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

30 Alternating DB Snatch

20 Ab Mat Sit Ups

30 Dumbbell Box Step Ups

20 Ab Mat Sit Ups

30 Single Dumbbell Shoulder to Overhead (15 per side)

-Rest 3 min-

REPEAT AMRAP

Acccessory

Cool Down – Walk Down and Back 2x

Foam Roll Lats/Quads/Hamstrings/Calves

Down Dog to Seal 4x