Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
30 second jog
10 Heel to toe rocks
5 Push ups
15 second plank
10 lunges
10 second Bar hang
10 Box step ups
Metcon (Time)
Teams of 2
800m Partner Ruck
50 Synchro Air Squats
50 Synchro push ups
800m Partner Ruck
* Ruck can be a weight backpack or a plate carry. Go together and take turns with the weight
Cool Down
1:00 Each
Couch Stretch
Calf Stretch (wall)
Cats/Cows
Child’s Pose