CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm Up
Crossover Symmetry
Into
5 inch Worms
5 yd high knees
5 yd butt kickers
5 yd lunge w/twist
5 yd walking on toe/heels
5 yd side to side
5 yd bear crawl
10 air squats
Metcon (Checkmark)
Every 1:00 (3 rounds)
1 min 6 Burpees
2 min 12 D-ball over the shoulder
3 min 12 Kettlebell swings
4 min 12 Dumbbell snatch
5 min 12 Box jump
6 min 12 Dumbbell Reverse lunge
7 min :20 sec plank
Accessory
Walk 2 mins
Mobility (Each side)
1:00 Roll out quads with Dball
1:00 Banded lat pull down stretch