Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
:30 ski erg or row
5 Dumbbell Deadlift R/L
5 Dumbbell press R/L
5 Hang Snatch R/L
10 Box Step ups
Metcon (AMRAP – Rounds and Reps)
15-12-9-6-3
Alt. Dumbbell Snatch
Alt Box Step Ups
Cal Ski or Row
-Consistent pacing on this one. Don’t want to go all out on the smaller numbers then slow way down on the bigger numbers. You will work your way from 15 to 3 then back up. Score is rounds and reps
Cool Down
2:00 Walk
Mobility: 1:00 Each
Banded lat pull down
Calf stretch
Child pose