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
Tabata 8 Rounds
:20 sec work/:10 sec rest
Air Bike
-Into 3 rounds-
5 Ring rows
3 Air squats with 3-sec hold (bottom)
1 Down and back Run
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
6 Ring Rows
10/8 Cal Air Bike
24 Air squats
10/8 Cal Air Bike
6 Ring Rows
1x50ft Shuttle. Run
Pacing should be consistent through all rounds. Each round may take 3-4 mins.
Acccessory
Walk 3 down and back
Mobility: Lacrosse Ball
-Shoulder
-Pec
-Calf