Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
30 sec on machine
3 inchworms
3 push ups
3 wall balls
6 dumbbell snatch light weight and build across
Metcon (AMRAP – Reps)
4 Rounds
1 min Max Cal Machine
1 min Max Push Ups
1 min Max Wall Balls
1 min Dumbbell Snatch
1 min Rest
Pacing needs to be consistent in all rounds. Meaning if you get 10 calories in :50 on the first round aim for that every round. There will be a :10 sec transition to next movement.
Score is total Reps.
Mobility
Walk for 2 down and back
1:00 (each) Foam roll
Hips L/R
Hip flexor to mid quad