Mayhem Affiliate – L.I.F.E. – Fri, Aug 1

By tmurch17Uncategorized

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

View Public Whiteboard

Warm-up

3 rounds

1 Crossover Symmetry Exercise

2 Inchworms

3 Mountain Climbers r/l

4 Good Mornings

5 Air Squats

Metcon (Time)

Teams of 2

For Time

200m Row (shared)

50 Synchro Alternating DB Hang Clean & Jerks

400m Row

40 Yd. Synchro Single Arm DB Overhead Carry (20yd. r/ 20 yd. l)

600m Row

30 Synchro DB Box Step Ups

800m Row

20 DB Bench Press (ygig)

1000m Row

10 Synchro DB Squats

Accessory

Cool Down-

2:00 Easy Bike Erg

Legs on Wall-Straight/Squat/Stride

Quad Stretch on Stomach

Lacrosse Ball-

30 “Judi” Chops r/l

30 Wall Sweep r/l

30 Rig Sweep r/l