Mayhem Affiliate – L.I.F.E. – Fri, Jan 31

By tmurch17Uncategorized

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

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Warm-up

2 Rounds

1 min Row

:20 sec Jump rope (or Plate Hop)

:15 Wall sit

1 Min Shuttle Run

:20 sec Sandbag Hold (or DB Front Rack hold)

:15 sec Plank

Metcon (Time)

Teams of 3

2000m Row

300 Jump Rope/Wall Sit/Rest

4000m Bike Erg or 120/100 cal Air Bike

* One person working on the jump rope, one person holding a wall sit, one person resting. Rotate any time.

Accessory

Ride Bike 3 mins

Mobility:

Foam Roll