Mayhem Affiliate – L.I.F.E. – Thu, Sep 5

By tmurch17Uncategorized

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

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Warm-up

3 Rounds

1:00 Air Bike (:30 easy/:20 med/:10 hard)

5 PVC Pass Throughs/Around World

5 PVC Good Mornings

5 Air Squats

5 Dead Bugs r/l

Then go over to DB…

3×3 Alternating DB Snatch r/l

* Perform 3 progressively heavier weights working up to workout weight

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

8 Alternating V-ups

12/8 Cal Air Bike

8 Alternating HEAVY Dumbbell Snatch

Acccessory

Cool Down – 3:00 Walk

Banded Hamstring stretch

Face down Quad stretch

Childs Pose