Mayhem Affiliate – L.I.F.E. – Thu, Sep 19

By tmurch17Uncategorized

Announcements

Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358

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

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Warm-up

Crossover symmetry or Banded 7s

-Into-

5 min Amrap

5 box step up R/L

3 Inchworms

2 Wall walks halway up wall with a 3 sec hold

Metcon (AMRAP – Rounds and Reps)

15 min

20 Single Dumbbell Box step up (20/16)

2 Wall walks

Acccessory

1 min couch stretch each side

1 min pigeon pose each side

1 min thread the needle each side