CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
2 Rounds
1:00 Bike Erg
2 Inchworms
3 Good Mornings
4 Dead Bugs r/l
5 Heel/Toe Rocks
-Then-
3 Rounds
3 Dead Lifts
:30 Jump Rope
Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
72 Jump Rope/Plate hops
12 Burpees to Plate
24 Abmat Sit Ups
6 Deadlifts
@4:00, 9:00, 14:00- Rest 1:00
Accessory
2:00 Walk
Mobility: (1:00/each)
Calf Smash w/ Barbell
Quad Smash w/Barbell
Down Dog to Seal
