Mayhem Affiliate – L.I.F.E. – Mon, Dec 9

By tmurch17Uncategorized

Announcements

We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.

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

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Warm-up

3 rounds

10 Pvc around the world

10 Pvc pass throughs

10 Pvc good mornings

10 butt kickers

10 jumping jacks

10 ankle circles L/R

5 air squats

Metcon (Time)

3 rounds

60 Single Jump Rope

20 Double Dumbbell deadlifts

60 Single Jump Rope

20 Double Dumbbell squats

60 Single jump rope

20 Double Dumbbell Push Press

*Rest 3:00 between rounds

*Each round has a 5 min Time cap*

Cooldown/Mobility

2:00 Bike

1:00 (each)

-Couch Stretch (each side)

-Wall sit V-stretch