Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 sets
:30 seconds on Row rest 30 seconds
-Into-
3 sets
:15 Hollow Hold
6 Suitcase Deadlifts
5 Dumbbell Front Squats
-Increase damper every :30 sec
Metcon (AMRAP – Rounds and Reps)
17 min AMRAP
21 Cal Row
15 Dumbbell Deadlifts
9 Dumbell Front Squats
Pacing needs to be moderate and consistent through all rounds. Cal on row should take around 1:30-2 mins. Deadlifts should be light and near unbroken (sub 60 seconds). On the the front squats I want those done in about :30 no longer than 45 seconds while staying unbroken.
Cooldown
2:00 Walk
1:00 (each)
couch stretch
seal pose/down dog