Mayhem Affiliate – L.I.F.E. – Wed, Nov 5

By tmurch17Uncategorized

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

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Warm-up

8:00 Amrap

:30 Bike erg or Air Bike

8 Air Squats

8 Reverse Lunges

4 Hanging Knee Raises

4 Twisted cross Right/Left

Metcon (3 Rounds for time)

3 Rounds

750m Bike Erg (or 24/20 calorie Air Bike)

15 Hanging knee raises

15 Double Dumbbell front squats

15 Double Dumbbell farmer reverse lunges

750m Bike Erg (or 24/20 calorie Air Bike)

-Rest 2 minutes between rounds-

Cool Down

1:00 Each

Foam roll:

Quads

Hamstrings

Lats