CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
Hip Halo Warm Up
Then 6 mins
20 sec Row
20 sec Ski
20 sec Bike Erg
3 Worlds greatest stretch
10 sec sandbag front hold
Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
You Go -I Go
250/200m Row
4 Sandbag Cleans
250/200m Ski
40Sandbag Cleans
500/400m Bike Erg
4 Sandbag cleans
Accessory
Cool Down – Walk Down and Back 2x
Foam Roll Lats/Quads/Hamstrings/Calves
Down Dog to Seal 4x
