Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8 min Amrap
:30 Ski or Row
5 Cat/Cows
5 SandBag to Shoulder (or 5 Medball Cleans)
25ft Sled Push
25ft Sled Pull
*Non-sled variation in notes
Metcon (AMRAP – Rounds and Reps)
3 Person Team
18 min AMRAP
P1: 12/9 Ski or Row
P2: 100ft Sandbag Carry
P3: 100ft Sled Push
*Each athlete will begin on a different movement. Rotate stations when each athlete completes work at current station.
*Non-sled variation in notes
cool down
Walk 2 mins
Mobility:
1 min foam roll lower back
1 min quad smash
1 min laying wall v-sit