Mayhem Affiliate – L.I.F.E. – Mon, Oct 13

By tmurch17Uncategorized

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

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Warm-up

6 mins

10 heel to toe rock

15 single jump rope/plate hop

8 inch worms

6 ring rows

4 abmat sit up

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

21 Jump rope/plate hop

15 abmat sit ups

9 ring rows

@7 mins

27 goblet squat

27 push ups

Return to Amrap until 18 mins

Pacing needs to be consistant. The reps are small enough to go unbroken. Jump rope can be scaled to plate hops. Score is total rounds and reps

Mobility

Walk for 2:00 Minutes

1:00 (each) Lacrosse Ball

bottom of foot L/R

shoulder on wall L/R

Calf stretch L/R