Mayhem Affiliate – L.I.F.E. – Fri, Jun 21

By tmurch17Uncategorized

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

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Warm-up

Hip Halo Warm Up

Then 6 mins

20 sec Row

20 sec Ski or Run

20 sec Bike

3 Worlds greatest stretch

10 sec sandbag front hold

Metcon (AMRAP – Rounds and Reps)

18:00 Partner AMRAP

You Go -I Go

250/200m Row

4 Sandbag Cleans

250/200m Ski or 200m Run or 10 Shuttle Runs

40Sandbag Cleans

500/400m Bike Erg or 15/12 cal Air Bike

4 Sandbag cleans

Acccessory

Cool Down – Walk Down and Back 2x

Foam Roll Lats/Quads/Hamstrings/Calves

Down Dog to Seal 4x