Mayhem Affiliate – L.I.F.E. – Thu, Jan 16

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – L.I.F.E.

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Warm-up

3 Rounds

:30 Bike Erg

5 PVC Pass Throughs/Around World r/l

5 Scap Pull Ups

5 Heel Toe Rocks

Then 3 Rounds

:30 Jump Rope

3 Sand Bag DL (Last Round-Over Shoulder)

Metcon (AMRAP – Rounds and Reps)

2000/1600m Bike Erg

Then AMRAP until 12:00

4 Sandbag/DBall Over Shoulder

8 Pull Ups (Banded/Ring Rows)

32 Single Unders Jump Rope

Accessory

Slow 2:00 Bike or Walk

Couch Stretch 1:00 r/l

Banded Shoulder/Lat/Chest/Tricep

Standing Hamstring Calf