Mayhem Affiliate – L.I.F.E. – Tue, Dec 2

By tmurch17Uncategorized

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

Warm-up

2 Rounds

1:00 Row

5 PVC Pass Through/Around World right/left

5 PVC Good Mornings

5 PVC Overhead Squats

5 Single Leg Step ups (each side)

-into-

2 Rounds

3 Weighted Box Step Ups

3 Dumbbell Rows

3 Dumbbell Bench

Metcon (AMRAP – Reps)

Teams of 2

15:00 AMRAP

P1- Max Med Ball Box Step Ups (light/20in)

P2 –

10 Single Arm DB Row (each side)

10 DB Bench Press

Switch back and forth when the partner finishes the bench press. Score is total reps of the step ups.

Acccessory

Mobility:

1:00 Each:

Legs on Wall – Straight/Straddle/Squat

Banded -Lats/Shoulder/Chest