Mayhem Affiliate – L.I.F.E. – Fri, Jan 5

By tmurch17Uncategorized

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

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Warm-up

3 sets

:30 Assault Bike

5 PVC Pass Throughs/Around World r/l

3 Alternating V-ups r/l

5 Wall Ball Thrusters

3 Zombie rope pulls

Metcon (Time)

Teams of 2

100 Sit Ups

20 Zombie Rope Climbs

150 Wall Balls

All work is shared and may be completed in any manner

One person works at a time except on rope pull both may pull if needed.

Acccessory

3:00 Bike Erg

1:00 (each)

Couch Stretch r/l

Pigeon Pose

5 SLOW PVC Pass Throughs/Aorund World

Standing Hamstring/Calf