CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
5 min Amrap
50m jog/100m bike
5 Ring Rows
5 Push ups
5 Air squats (3sec count down)
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
100m Run/200m Bike
5 Ring Rows
100m Run/200M Bike
10 Push ups
100m Run/200m Bike
15 Air squats
Rest 1 min After each round
Accessory
Mobility
Standing quad stretch
Calf stretch on rig
Childs pose