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
5:00 on any machine (row, bike, ski, or jog)
* Alternate between 30 secs slow and 30 secs fast
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
16 Calorie Bike Erg (or 12/10 cal Air Bike)
8 Abmat Sit Ups
8 D-Ball Slams
8 Burpees over D-Ball
-Rest 4:00 / REPEAT AMRAP beginning where ended first AMRAP
The score is total complete rounds + extra reps
* If D-balls are not available, perform 8 alternating DB Snatches followed by burpees over the DB.
Mobility
2:00 Bike
Lacrosse Ball1:00 (each)
Shoulder
Chest
Tricep
Forearm