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
8:00 Amrap
P-1 Ski erg
P-2
5 KB swings
10 Box step ups
-Switch after P-2 finishes-
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
50/40 Calorie Machine
Max Sandbag Cleans
-rest 2:00
8:00 AMRAP
50/40 Calorie Machine (different machine)
Max Distance Sled Push (Or Farmer Carry)
-Pacing should be smooth and steady on the calorie machine. Make sure to choose a different erg on the second amrap (if available). Effort on the sandbag and sled push needs to be consistent with a weight that allows you to move non-stop for the remaining time.
Mobility
2:00 Bike
1:00 Each:
Pigeon Pose
Couch Stretch
Lacrosse Ball Shoulders