Mayhem Affiliate – L.I.F.E. – Mon, Dec 30

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

6 min warm up

:30 sec ski erg

6 up downs

6 forward lunges

6 air squats

:10 sec bar hang

Metcon (Time)

Buy-In

40 Cal ski

5 rounds

8 Sandbag clean/ Dball clean

8 Burpee over Sandbag/Dball

8 Hanging knee raises

Buy-Out

40 Cal ski

Accessory

Cool Down

Bike 2-3 mins

Stretch

Banded lat

Banded hamstring

Banded tricep