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
6:00 AMRAP
1:00 min Bike Erg
10 Pvc Pass through R/L
10 Around the world R/L
10 Hollow Rock
10 Box Step up
Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
800/600m Bike Erg
80 yard Med ball Toss
8 Box step up w/med ball
10 Med ball sit ups
-Pacing should be something you can work through for 18 mins. Med ball toss will be 40 yards down and 40 yards back. On the box step ups you can hold the ball any way thats comfortable. On the sit ups the ball will start out above your head and bring it through to touch the floor in front of you.
Mobility
2:00 Bike
1:00 Each:
V-Sit Holds
couch stretch