Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8 mins
* 1 minute Walk/Jog/Run
3 D-ball cleans light weight (per side) (or Dumbbell Snatches)
PVC Good Morning
PVC Around the world
PVC Pass Throughs
* Walk the first round
Jog the 2nd round
Run if you can 3rd Round
Metcon (AMRAP – Rounds and Reps)
18 Min Amrap
200m Run or 400m Bike Erg or 15/12 calorie Air Bike
12 Dball Cleans to Shoulder 6/6 (or 12 alternating dumbbell snatches)
8 Dumbbell Deadlifts
Accessory
Mobility
Couch stretch
Banded Hamstring stretch
Banded Lat Pull down