Mayhem Affiliate – L.I.F.E. – Fri, Nov 7

By tmurch17Uncategorized

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

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Warm-up

8:00 AMRAP

2 Rounds

30-second Bike erg or Air Bike

10 Air squats

10 Reverse Lunges

10 Arm circles Forward/Back

10 Push ups

Metcon (AMRAP – Rounds and Reps)

30:00 Ruck Work

200m Ruck

50 yd Ruck sled push

10 Ruck push ups

:25 Wall sit with Ruck on your lap

15 Ruck Ground to Overhead

Cool Down

1:00 Each

Banded Hamstring stretch

Banded Chest stretch on the rig

Calf stretch on wall