Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
8 mins
10 Jump rope/plate taps/JJ
1 Wall Walk/ 10′ bear crawl
5 Light weight Dumbbell snatch
10 Overhead Lunge
5 Later hop over PVC
10 PVC pass through
10 PVC around the world
Metcon (Time)
Crossfit 23.3 Life class style
12 min Time Cap
5 scaled wall walks
50 single unders
15 Dumbbell snatch
5 scaled wall walks
50 single unders
12 Dumbbell snatch
20 Hand-release push ups
50single unders
9 Dumbbell snatch
20 Hand-release push ups
50 Single unders
6 Dumbbell snatch
Weights will get heavier at each set of snatch
Accessory
3 min Bike erg
1:00 (each) Lacrosse Ball
Shoulder
chest
calf
more