Mayhem Affiliate – L.I.F.E. – Wed, Sep 4

By tmurch17Uncategorized

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

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Warm-up

CrossOver Symmetry or Banded 7s

W/ Hip Halo

Then 2 rounds

Alt.

1 min on Bike erg or Air Bike

:30 sec Ski or Row

Metcon (AMRAP – Rounds and Reps)

15 min

15 yd Sled Push or Weighted Carry

300m Ski Erg or Ski

30 yd Farmers Carry with 2 DBs

15 D-ball Slams or Plate Ground to Overhead

30 yd Farmers Carry with 2 DBs

300m Bike Erg. or 10/8 cal Air Bike

15 yd Sled Push or Weighted Carry

Acccessory

Cool down

Bike for 3 mins

Mobility

3 way wrist stretch

Seal Pose

Wall V sit