Mayhem Affiliate – L.I.F.E. – Thu, Dec 12

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

10:00AMRAP

1:00 Ski or Row

5 Dynamic Squat Stretches

5 Wall angels

3 Up downs

6 Box steps-ups (3/side)

Metcon (Time)

Partners

For Time:

50 Wall Balls (“resting” partner must do a forearm plank while work is done)

75 Box Step Ups (24/20) (“resting” partner must do a farmer carry hold while work is done)

100 Elevated Push Ups

*Split all reps between partners

Mobility

2:00 Bike

Lacrosse Ball 1:00 (each)

Chest/Shoulder/Tricep