Mayhem Affiliate – L.I.F.E. – Wed, Feb 12

By tmurch17Uncategorized

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

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Warm-up

3:00 bike

-Into-

3 Rounds

15 Jump Rope

6 Dead bug

5 Air Squats

5 Dumbbell Deadlift

5 Dumbbell Cleans

Metcon (Time)

5 Rounds

20 Sit up

50 Single Unders

15-13-11-9-7

Dumbbell Squat Clean

-20 min Time Cap-

You will start out with 20 sit ups and go into 50 Jump rope or plate hop. The first round you will do 15 dbell squat cleans. Next round you will do 20 sit ups, 50 jump rope then, 13 dbell squat cleans. Should be able to finish this around 15 mins

Cool Down

2:00 Walk

Mobility: 1:00 Each

Seated QL stretch R/L

World’s Greatest Stretch

Child’s Pose