Mayhem Affiliate – L.I.F.E. – Tue, Oct 1

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

Then 4 Rounds

:30 sec Bike Erg or Air Bike

6 Iron Cross

5 Sit Ups

4 Air Squats

Metcon (Time)

4 Rounds

12 Pull ups/Ring Rows

600/500m Bike Erg OR 18/15 cal Air Bike

60 foot Dball/WallBall Carry

6 Dball/WallBall Over Box

60 foot Dball/WallBall Carry

Rest 1 min between rounds

Acccessory

Cool Down

Walk 2-3 mins on BIke

Mobility

Couch stretch

Chest stretch on Wall

Standing calf