Mayhem Affiliate – L.I.F.E. – Thu, Jul 31

By tmurch17Uncategorized

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

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Warm-up

6:00

5 PVC Pass Throughs/Around World r&l

5 Air Squats

5yd. Walk on Toes

5 yd. Walk on Heels

3 Inchworms

3 Deadbugs r/l

3 lunge steps r/l

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

90′ Shuttle Run

9 KB Swings

9 Burpee Over Bar

60′ Lunge Walk

6 KB Swings

6 Burpee Over Bar

30′ Bear Crawl

3 KB Swings

3 Burpee over Bar

*Every 3 min perform 3 Dead Lifts

Accessory

Cool Down – 3:00 Easy Bike Erg

Arm on Rig Chest/Tricep/Shoulder

Standing Quad

4xCats/Cows

Childs Pose c/r/l

4xDown Dog/Seal Pose