Mayhem Affiliate – L.I.F.E. – Tue, Apr 22

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

View Public Whiteboard

Warm-up

Crossover Symmetry or Banded 7s

Hip Halo

Then 2 rounds

4 Sandbag Cleans (or DB Hang Power Cleans)

4 Devils Press

8 Box Jumps (or Step Ups)

Metcon (4 Rounds for time)

4 Rounds

3 min AMRAP

3 Devil Press

6 Sandbag Cleans (or DB Hang Power Cleans)

9 Box Jumps

-Rest 1 min after each round-

Cool Down

Core

100 Russian Kettlebell swings

Every time you break: 30-sec plank

Mobility

Calf stretch on rig

Seated spinal twist

Seal Pose