Mayhem Affiliate – L.I.F.E. – Wed, Jan 24

By tmurch17Uncategorized

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

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Warm-up

8 min

1 min Bike erg

5 Bird dogs

8 box step ups

5 dead bugs

8 lunges

5 Db press light weight

Metcon (Time)

1600/1200m Bike erg

2 Rounds

21-15-9

Dumbbell Push Press

Weighted box step-ups 20″ box

1600/1200m Bike erg

Acccessory

Core

3 rounds

1 min plank

:30 sec rest

1 min right side plank

:30 sec rest

1 min left side plank

:30 sec rest

Mobility

Lacross ball

calves

inside of knee

Child pose lft,rt,center