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.
Warm-up
10:00 AMRAP
1:00 Air Bike
5 Air squats
20 plate hops
5 Russian Kettlebell Swings
15 yd empty sled push (or :20 jog)
Metcon (4 Rounds for time)
4 rounds
15/12 Calorie Bike Erg (or 12/10 Air Bike)
15 Kettlebell Swings (light)
30 yd sled sprint (1-25lb/1-15lb)
-Rest 2 min between rounds-
If sleds are not available, sub 5 shuttle runs or 100m run. Each shuttle run rep is 25 feet down + 25 feet back.
Mobility
2:00 Bike
1:00 (each)
Lying Quad stretch
Banded shoulder distraction