Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
5 rounds of :20 Work/:10 Rest on the Ski or Row
-into-
5:00 Amrap
5 Air squats (add weight in rounds 2+)
5 Double Dumbbell Push Press
10 Alternating Dumbbell Snatches
-into –
:20 Bottom of a squat hold
Metcon (Calories)
2 sets:
6:00 AMRAP
3 Rounds
10 Double Dumbbell Squats
10 Double Dumbbell Push Press
10 Alternating Dumbbell Snatches
Max cal Ski or Row with remaining Time
-Rest 2:00-
scored by total calories
Acccessory
Walk for 2-3 mins
Mobility
Foam Roller Extension
Foam Roller Quads
Twisted Cross
Coaches Notes
Twisted Cross