Mayhem Affiliate – L.I.F.E. – Mon, Apr 14

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

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Warm-up

7 min Amrap

1 min Assault Bike

10 Heel to toe

5 Inch worms

5 Air squats

8 Pvc around the world

8 Pvc pass through

Metcon (AMRAP – Rounds and Reps)

8:00 Amrap

10 Dumbbell front squats

10/8 Cal on Assault bike

10 Bar push ups

Rest 2 mins

8:00 Amrap

10 Pizza flips

10/8 Cal on Assault bike

10 Dumbbell press

Accessory

2:00 Bike Erg

Mobility (1:00 each)

twisted cross

pigeon pose

pec stretch on rig