Mayhem Affiliate – L.I.F.E. – Wed, Oct 16

By tmurch17Uncategorized

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

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Warm-up

Air Bike – 4 rounds of :20 Work :10 Rest (2 minutes total)

-Into-

3 Rounds

5 Hanging knee raises

5 Air squats w/2 sec hold

5 Heel to toe rock

5 Box step overs

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

6 Hanging knee raises

9 Front squats

12 Box step over

Cool Down

2:00 Machine

Mobility (1:00 Each) Lacrosse Ball

Quad

Back of hip

Shoulder