Mayhem Affiliate – L.I.F.E. – Wed, May 14

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

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Warm-up

3 rounds

1:00 Bike

5 Pvc Pass through

5 Pvc Around the world R/L

8 Air squats

6 Pull ups

4 Inchworms

2 Sit ups

Metcon (Time)

5 sets (Every 7:00)

500/400m Bike or 250m Run

10 Pull ups/Ring rows

15 Bar Push ups

20 Air squats

500/400m Bike or 250m Run

Time Cap @5:00

*Odd round work from the top down

**Even round work from the bottom up

***Score is distance on Bike

Accessory

Walk 3:00

Mobility:(1:00 each)

Lacrosse Ball Triceps/Shoulders

Calf strecth on rig

2:00 Banded hip flexor stretch