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
8:00 AMRAP
5 PVC Pass Throughs/Around World
5 Good Mornings
5 Air Squats
5 Dead Bugs r/l
:30 Ski Erg or Row
Metcon (AMRAP – Rounds and Reps)
Teams of 2
20 min AMRAP
60 Cal Ski or Row – shared
40 yd. Sled Push (or 40 yard heavy carry) – shared
20 Synchro Box Step Ups
Acccessory
Walk 3 down and back.
Mobility: 1:00 Each
Couch Stretch
Pigeon Pose
Banded Shoulder Distraction