Mayhem Affiliate – L.I.F.E. – Fri, Sep 19

By tmurch17Uncategorized

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

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Warm-up

3:00 Machine

-into-

6 Min Amrap

:30 sec Ski erg

20 yd empty sled push

5 Barbell Deadlift (building across)

Metcon (AMRAP – Rounds and Reps)

18 min

15/12 Cal ski

20yd Sled Push 45/25lb

5 Deadlifts
-Moderate consistent pace. Looking at 2:30 to 3 min per round. The weight on the deadlift should be medium weight 60% of 1RM.

Mobility

Lacrosse ball

1 min on back of shoulder L/R

1 min calf L/R

1 min trap L/R