Mayhem Affiliate – L.I.F.E. – Tue, Oct 28

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

7 Rounds – Work in Pairs

Partner1- Walk

Partner2 -1 Crossover Exercise or Banded 7’s Exercise

3 Air Squats

1 Inchworm Push-up

-Switch-

Coaches Notes

Crossover Symmetry Activation

Banded 7s

Buy In:

5 Rounds

100m Walk or Run

5 Plate Ground to Overhead

10 Floor Plate Press

@10:00

E2MOM for 7 Rounds

8/6 Cal Ski or Row

4-5-6-7-8-9-10

Power Cleans

Coaches Notes

Plate Ground to Overhead

Plate Floor Press

Power cleans can be with a bar or double dumbbell

Cool Down-

Walk 2:00-3:00

1:00 (each)

Chest Stretch

Forward Fold

Thread Needle

Child’s Pose

Coaches Notes

Chest stretch on wall

Forward Fold Wide Leg

Thread the Needle

Child’s Pose