Mayhem Affiliate – L.I.F.E. – Mon, Apr 21

By tmurch17Uncategorized

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

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Warm-up

6:00 Clock

:30 Run or Bike

3 PVC Pass Throughs/Around World

3 Air Squats

3 Scap Pull Ups (Rig or Rings)

3 Inchworms

3 Heel/Toe Rocks

3 Ankle Circles (each)

Dignan (2 Rounds for reps)

Murph Prep

15 min AMRAP

200m Run (or 10 Shuttle Runs)

5 Pull-Ups

10 Bar Push-Ups

15 Air Squats

—-rest 3 min.—-

10 min AMRAP

50m Run (or 3 Shuttle Runs)

1 Pull Up

2 Bar Push Ups

3 Air Squats

Cool Down

Cool Down – Walk or Bike 2:00

2 min Couch Stretch

1 min Seal Pose

1 min Bicep stretch on wall