Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
3 Inch Worms
5 Sit-ups
5 Single Arm DB Press (each side)
10 Heel Toe Rocks
3 Box Step Ups + step down
Metcon (AMRAP – Reps)
3-3-3-4:00 AMRAP
15 Dumbbell Shoulder to Overhead (35s/20s)
20 Sit ups
Max Box Step Overs (20)
-rest 1:00 between sets-
Cool Down
2:00 Machine or Walk
-into
Mobility (1:00 each)
thread the needle (each side)
seal pose
foam roll lower body