CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm Up
Alternate Crossover Exercises with…
1-Walk on Toes/Walk on Heels
2-Walk Toes In/Walk Toes Out
3-10 Leg Swings f/b
4-10 Leg Swings s/s
5- 10 Mountain Climbers
6- 3 Inchworms
7- 5 Air Squats
*Complete 1 crossover exercise and 1 station back and forth, down the line.
Metcon (Time)
0:00-5:00
800m Run/1600m Bike
5:00-20:00
15 min AMRAP
5 Ring Rows
10 Bar Push Ups (Low Bar)
15 Double Dumbbell Squat
20:00-25:00
800m Run/1600m Bike Erg
Accessory
Walk 2 mins
Mobility (Each side)
1:00 Lacrosse Ball (Chest)
1:00 Lacrosse Ball Hamstring/Calf