Mayhem Affiliate – L.I.F.E. – Thu, Jan 4

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

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Warm-up

2 Rounds

1:00 Row (:30/:20/:10)

5 Good Mornings

1:00 Bike

5 Arm Circles S,M,L

1:00 Ski

5 Air Squats

Metcon (Distance)

5:30 Max meter Row

Rest 1:30

5:30 Max meter Bike

Rest 1:30

5:30 Max meter Ski

Acccessory

Walk or Bike 2:00

1:00 (each):

Legs on Wall-Straight/Straddle/Squat

Childs Pose

Standing Quad

Elbow on Wall

Hand on Wall – turn away