Announcements
Class today will be joined with CrossFit!
CrossFit Armed – Mayhem Affiliate – L.I.F.E.
Warm-up
Cross Over Symmetry
Then Row Warm Drill
:30 Arms only
:30 Legs only
:30 Full Body
:30 Arms only
:30 Legs only
:30 Full Body
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
250m Row
10 Double Kettlebell Press from floor
10 Dbl Kbell bent over row
60 yd Single Overhead Kbell carry
Accessory
Cool Down
3 mins on Bike Erg
Mobility
1 min Seal pose
1 min Foam roll
1 min Seated QL stretch
