Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
2:00 Row
-into-
2 Rounds
5 PVC Pass Throughs/Around World
5 Good Mornings
5 PVC Thrusters
5 Dead Bugs right/left
-Then 3 Rounds-
3 Wall Balls
3 Hanging Knee Raises
3 Dumbbell Clean & Jerk
Metcon (5 Rounds for reps)
3 Sets
5:00 AMRAP
15 Wall Balls
10 Hanging Knee Raises
5 Dumbbell Clean & Jerks (light)
-Rest 2:30 between sets-
Cool Down
2:00 Machine
-into-
Mobility: (1:00 Each)
Forearm Smash
Quad Smash
Lacrosse Ball Shoulders