Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10:00 AMRAP
30-second Ski (or Row)
10 Heel/Toe rocks
5 Air Squats
6 Light Alternating Dumbbell Snatch
5 yd. empty Sled push/pull (or walking lunge)
Metcon (AMRAP – Rounds and Reps)
Teams of 2
18:00 AMRAP
5yd-10yd-15yd-10yd-5yd
Sled Push/Pull
6-10-14-10-6
Alternating Dumbbell Snatch
-Go 1:1 on rounds-
Mobility
2:00 Bike
1:00 (each)
Twisted Cross
Quad on Side
Seal Pose
Childs Pose