Mayhem Affiliate – L.I.F.E. – Mon, Apr 7

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

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Warm-up

Crossover Symmetry or Banded 7s

-Into –

8:00 AMRAP

100m Row

4 Dumbbell Alternating Snatch light weight

4 Dumbbell Alternating Snatch medium weight

4 Dumbbell Alternating Snatch workout weight

Metcon (AMRAP – Rounds and Reps)

4 sets

5:00 AMRAP

12 Calorie Row

12 Dumbbell Alternating Snatch

12 Abmat Sit ups

-Rest 1:00 between sets-

You pick up where you left off. The score is the total number of rounds and reps. The goal is to do 2 to 3 rounds per 5 minutes.

Cool Down

2:00 Walk

Mobility (1:00 each)

Foam roll back and lats

Seal pose into child pose