CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
7:00 Amrap
:30 Bike Erg
5 PVC Pass Throughs/Around World
5 Good Mornings
5 Air Squats
5 Dead Bugs r/l
5 Bird Dogs r/l
Metcon (Time)
Buy In – 30 KB Swings
5 Rounds
10 Ring Rows
500m Bike Erg
Cash Out – 30 KB Swings
Accessory
2:00 Walk or Bike
Mobility (1:00 each)
Banded Shoulder distraction
Standing Hamstring stretch
4 X Cats/Cows
Childs Pose c/r/l
