Mayhem Affiliate – L.I.F.E. – Thu, Jan 9

By tmurch17Uncategorized

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

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Warm-up

8:00 Clock

:30 Ski or Row

1 Inchworm

2 Lunge Steps r/l

3 Empty Bar DL (add weight each round)

4 Dynamic Squats

5 Heel/Toe Rocks

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Dead Lifts

10 Devil’s Press

20 Single Jumps

40ft Dumbbell Lunge Steps

* The DBs can be held any way for the lunges and long as your hands remain in contact with the DBs at all times.

Acccessory

Cool Down-2:00 Slow Walk

Forward Fold

Child’s Pose