Mayhem Affiliate – L.I.F.E. – Thu, Nov 6

By tmurch17Uncategorized

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

View Public Whiteboard

Warm-up

2 Rounds

1:00 Row

5 PVC Pass Throughs/Around World Right/Left

5 PVC Good Mornings

5 PVC Thrusters

1:00 Row

5 Dead Bugs Right/Left

5 Floor Plate Presses

5 Bird Dogs Right/Left

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

250/200m Row

10 Alternating DB Snatches

250/200m Row

5 Single Arm Dumbbell Shoulder/Push Press (Right/Left)

:30 Plank Hold

Cool Down

1:00 Each

Banded Chest/Lats/Shoulder

Legs on Wall – Straight/Straddle/Squat

Standing Quad Stretch