Mayhem Affiliate – L.I.F.E. – Mon, Jun 12

Announcements

Monday afternoon bootcamp classes will be merged with CrossFit class! Thank you & remember to have fun!!

CrossFit Armed – Mayhem Affiliate – L.I.F.E.

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Warm-up

2 Rounds

1 min on Bike Erg (5 damper)

5 D-ball Deadlift

1 min on Bike Erg (7 damper)

5 Ring rows with 2 sec hold at top of row

1 min on Bike Erg (9 damper)

5 D-ball to shoulder

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

21 Cal Bike erg

15 D-ball to shoulder

9 Ring Row

Accessory

Cool Down

2;00 Walk

Mobility (1:00 each)

Cat cow 3 sec hold

Quad stretch

Kneeling shoulder stretch