Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds:
30 Ski Erg
5 Pass Throughs/Around World r/l
5 Good Mornings
5 Air Squats
-into-
2 sets
3 Clean Grip Deadlifts
3 Clean High Pulls
3 Muscle Cleans
3 Hang Power Cleans
3 Power Cleans
Metcon (Checkmark)
Every 2:00 (10 sets)
10/8 Cal Ski
1-2-3-4-5-6-7-8-9-10
Power Cleans (60% 1RM)
Ski should be smooth and steady while aiming to stay under 60 seconds (scale to stay under). Power Cleans need to be light and unbroken everytime. Pacing will need to increase on the ski as time goes on in order to finish with at least 30 seconds of rest.
Cooldown
2:00 Walk
1:00 (each)
Spiderman Stretch r/l
4 x Cats/Cows
Childs Pose