Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10 Pvc pass throughs
10 Pvc Around the world
-Into
3 rounds
5 Calorie Ski (or Row)
10 Birddogs
5 yd slep push (empty)
5 yd sled pull (empty)
* If sleds are not available, sub 5yd walking lunge + 5yd farmer carry
Metcon (Time)
20-16-12-8-4
Calorie Ski (or Row)
Ring Rows
15 yd slep push (35/25)
15 yd slep pull (35/25)
-Female calories. 18-15-12-9-3
Pacing is moderate. Calories are noted to be different for men and women. But you will both do the same number reps as the men on the ring rows. Men will have a 35# plate on the sled, 25# plate on the sled. This should take around 12 to 15 mins
Acccessory
Mobility:
1:00 Each:
Childs Pose
Lacrosse Ball Shoulders/Feet