Mayhem Affiliate – L.I.F.E. – Wed, May 21

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

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Warm-up

8 mins

:30 sec Bike or Jog

5 Kbell Deadlift

5 Kbell Hang clean L

5 Kbell Hang clean R

5 Russian Kbell swing

5 American Kbell swing

5 Box step up L leg

5 Box step up R leg

Metcon (6 Rounds for time)

Part A

4 sets

15 Kbell Swings

12 Single Arm Kbell shoulder rack step up(L)

15 Kbell Swings

12 Single Arm Kbell shoulder rack step up (R)

-Rest 1 min between sets-

Part B

400m Run

-rest 2 minutes-

800m Bike

Time cap 32:00 min

Cool Down

Walk 2 mins

Mobility: (1:00 each side)

Banded Lat Pull down

Banded shoulder stretch

calf smash