Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
1:00 Row
5 PVC Pass Throughs/Around World r/l
5 PVC Thrusters
5 PVC Good Mornings
5 Bird Dogs r/l
5 Dead Bugs r/l
Metcon (AMRAP – Reps)
16:00 AMRAP
As many reps as possible in 16:00
Calories Rowing
Alternating Dumbbell Snatch
Dumbbell Thrusters
Dumbell RDLs
Toes to Rig
*You may do the reps in any order but
1) you may only do a max of 20 reps of a movement before changing to a different movement. Snatch and RDLs are a max of 10 on each side.
2) No one movement may have greater than 20 reps more than the other movements. (So you can’t leave out any movements)
You’ll need a marker board!!!
Accessory (No Measure)
Cool Down – 2 min slow row or walk
Banded Shoulder Stretch
Banded Hamstring/Calf (on floor)
Standing Quad Stretch
3 X Down Dog to Seal Pose