Mayhem Affiliate – L.I.F.E. – Mon, Nov 13

Crossfit Lillington – Mayhem Affiliate – L.I.F.E.

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Warm-up

Hip Halo

— into —

4 rounds:

30sec Assault Bike

6 Bear Crawl Shoulder taps

3 up downs w/ jump to 6’ target

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3:00 AMRAP

10 Goblet Squats (light)

30’ Bear crawl (together)

5 Up Downs

— 1:00 rest between rounds —

* pick up where you left off *

Cooldown

Bike Erg for 2 mins

1:00 Each:

Couch Stretch

Lacrosse Ball Shoulders