Mayhem Affiliate – L.I.F.E. – Tue, Dec 10

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

5 Pass Throughs/ Around the World

5 Good Mornings

5 Air Squats

5 Heel/Toe Raises

-into-

3:00 Bike Erg (or Air Bike)

Metcon (3 Rounds for reps)

Metcon (AMRAP – Reps)

3 Rounds

1:00 Max Dumbbell Thrusters

1:00 Max Hand release push-ups

1:00 Max Calorie Air Bike

1:00 Max Dumbbell Cleans

1:00 Max Calorie Ski Erg (or Row)

– Rest 3:00 between rounds –

Mobility

2:00 Bike

1:00 (each)

Twisted Cross

Quad on Side

Seal Pose

Childs Pose