CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Machine
10 Heel/Toe Rocks
5 Ankle Circles r/l -both directions
5 Greatest Stretch r/l (round 1)
10 yd. Empty Sled Push(Round 2)
10 yd. Weighted Sled Push (Round 3)
20 Single Jumps
Metcon (AMRAP – Rounds and Reps)
Teams of 2 or 3
6 Sets of 3:00 AMRAP
30 Synchro Single Jumps/Plate Hops
60 yd. Weighted Sled Push
Max Cal Row, Bike, Ski in remaining time
-Rest 2:00 between Sets-
Accessory
Cool Down
Walk on Air Runner 2:00
5 SLOW PVC Pass Throughs/ Around World r/l
Calf Smash on Parallette
LaX ball Feet
Standing Quad/Hamstring
