Mayhem Affiliate – L.I.F.E. – Mon, Nov 3

By tmurch17Uncategorized

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

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Warm-up

3:00 on Bike Erg or Air Bike

10 Air Squats

5 Inchworms

5 Heel to toe rocks

5 Ankle circles left/right

-Into-

2-3 Rounds

6 Dumbbell Thrusters

6 Sit ups

18 Single unders /plate hops

Metcon (AMRAP – Rounds and Reps)

20:00 Amrap

4 Double Dumbbell Thrusters

6 Sit Ups

24 Single Unders/Plate Hops

If you did the Crossfit Games Open workout 20.2, see if you can get close to or better than that score. Goal is 12 to 15 rounds

SCORE IS TOTAL REPS

Cool Down

1:00 Each

Calf stretch

Shoulder stretch across body

Tricep stretch

Standing Quad stretch