Mayhem Affiliate – L.I.F.E. – Wed, Jan 29

By tmurch17Uncategorized

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

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Warm-up

3 sets

8 Heel to Toe Rocks

8 Hollow Rocks

4 Russian Kettlebell swings

4 American Kettlebell swing

8 Box Step Ups

:30 sec on Bike ERG or Air Bike

Metcon (AMRAP – Reps)

5 Rounds

1:00 Max Box Step Up

1:00 Kettlebell Swings

1:00 Max Cal Bike Erg or Air Bike

1:00 REST

Accessory

Cool Down:

Walk or Bike for 3 mins

Mobility: (1:00/each)

Couch stretch (l/r)

Lacrosse ball shoulders (l/r)