CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
6 min Amrap
1 min Bike
6 Heel to toe rock
6 Box step up. 3R/3L
6 Dumbbell Hang Cleans light wt
12 Tall Plank with shoulder taps
Metcon (Time)
Team of 2 (for time)
2000m Bike Erg*
80 Weighted Box step up
60 Dumbbell Push Press
*2000m Bike Erg
*Partner holds two heavy Kettlebells while partner bikes.
* Break up reps how ever you want.
Accessory
Bike or walk 2-3 mins
Mobility
Elevated Pigeon stretch
Calf stretch on Wall
Child pose
