Mayhem Affiliate – L.I.F.E. – Thu, Dec 4

By tmurch17Uncategorized

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

Warm-up

2 Rounds

1:00 Ski or Row

5 PVC Pass Throughs/Around World right/left

5 PVC Good Mornings

5 PVC OH Squats

10 Heel Toe Rocks

5 Dead Bugs right/left

-into-

2 Rounds

100m Ski or Row

5 Abmat Sit Ups

20 yd. Sled Push or 10yd walking lunge

Metcon (Distance)

Teams of 3

20:00 AMRAP

P1 –

200/175m Ski or Row

12 Abmat Sit Ups

P2 – Max distance Sled Push (50/25) OR max calorie Air Bike

P3 – Rest

-Switch when the the ski/row and sit-ups are completed-

Acccessory

Mobility:

1:00 Each:

Iron Cross

Side Quad

Seal Pose