Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
10:00 AMRAP
1:00 Machine
10 Single Arm Dumbbell Shoulder Press (each)
10 Sit Ups
10 Deadbugs
10 Roll and reach
5 Deadlifts (empty bar)
Metcon (Time)
Teams of 2
Buy In: 2000/1800m Bike erg (or 60/48 cal Air Bike)
—into—
50 synchro push press (45/35 – empty barbell)
50 synchro abmat sit-ups
50 synchro deadlifts (empty barbell)
—into—
Buy Out: 2000/1800m Bike erg (or 60/48 cal Air Bike)
Acccessory
Walk 3 down and back.
Mobility: 1:00 Each
Spiderman Stretch
Pigeon Pose
Couch Stretch