CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
Assault bike (8 sets)
:20 sec work/:10 sec rest
Into
3 rounds
:15sec Plank
5 Hand Release Push ups
5 Deadlift
*add weight to bar after each round
Metcon (Time)
Teams of 2
3 Rounds
45/35 Cal Assault Bike
45 Sit Ups
30 Push Ups
15 Deadlifts
Accessory
Walk 3 down and back
Mobility (1:00 each)
Form roll: Hamstrings/Quads/Lower Back
Seal Pose
