Mayhem Affiliate – L.I.F.E. – Mon, Dec 16

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.

View Public Whiteboard

Warm-up

5 sets:

Rowling

*Every meter over or under 100m + Up Downs (Max 5)

Metcon (Time)

Partner For Time:

500M Row

80 KB Swings

500M Row

60’ KB Farmers Carry

500M Row

40 Burpee Over KB (or line on turf)

*sub 1000/800M bike for row

*all work is split between partners

Cooldown/Mobility

Ride bike for 2 mins

Mobility (1:00 Each):

Couch Stretch

Twisted Cross

Childs Pose