Mayhem Affiliate – L.I.F.E. – Wed, Jun 18

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

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Warm-up

5 min Amrap

50m jog/100m bike

5 Ring Rows

5 Push ups

5 Air squats (3sec count down)

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

100m Run/200m Bike

5 Ring Rows

100m Run/200M Bike

10 Push ups

100m Run/200m Bike

15 Air squats

Rest 1 min After each round

Accessory

Mobility

Standing quad stretch

Calf stretch on rig

Childs pose