Mayhem Affiliate – L.I.F.E. – Fri, Oct 3

By tmurch17Uncategorized

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

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Warm-up

CrossOver Symmtery

with hip Halo

Then 4 Rounds

:30 Row

:30 rest

Then

5 min warm up to get weight on bar for Barbell Deadlift

Metcon (AMRAP – Rounds and Reps)

3 sets

5:00 AMRAP

10 Deadlift

10 Toes to bar/ Knee Rasies

300m Row (50m = 1 rep)

Rest 1 min

Accessory

Cool Down

Walk Backward on Runner

Mobility

Banded Hamstring stretch

Banded Lat Pull down