Mayhem Affiliate – L.I.F.E. – Thu, Jan 1

By tmurch17Uncategorized

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

Warm-up

2 Rounds

1:00 Bike

10 Heel/Toe Rocks

5 PVC Pass Throughs/Around the Worlds

5 PVC Overhead Squats

5 Dead Bugs (R+L=1)

-into-

2 Rounds

6 Plate Hops

4 Plate Ground to Overhead

4 Walking Lunge with Plate Overhead

4 Plate Sit Ups

2 Inchworms

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

50 Plate Hops

40 Plate Ground to Overhead

30ft Overhead Plate Lunges

20 Plate Sit Ups

10 Burpees to Plate

Acccessory

3:00 on bike, easy

1 min Forward Fold

1 min Seal Pose

1 min Child’s Pose