Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
30-second Row
10 Bird dogs
30-second Ski or Row
8 Reverse Lunge
5 Air squats with 2 second pause at the bottom of the squat
Metcon (AMRAP – Rounds and Reps)
3 sets:
4:00 AMRAP
15 Dumbbell Thrusters
15 Ring Rows
15 Box Step Ups
-rest 2:00 between sets-
Cool Down
1:00 each:
Leaning tricep stretch
Alternating calf stretch