Mayhem Affiliate – L.I.F.E. – Fri, Jan 2

By tmurch17Uncategorized

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

Warm-up

Reverse Tabata

8 rounds of :10 Work/:20 Rest

Air Bike

-Into-

6:00 AMRAP

5 PVC Good Mornings

3 Inchworm with push up

5 Weighted Deadbug (use 2.5 change plate)

3 Plank shoulder taps

Metcon (Time)

-Round 1-

21/17 Calorie Air Bike

15 Elevated push ups

9 Abmat sit ups

-Round 2-

21 Elevated push ups

15 Abmat sit ups

9/7 Calorie Air Bike

-Round 3-

21 Abmat sit ups

15/21 Calorie Air Bike

9 Elevated push ups

Acccessory

3:00 on bike, easy

1 min Couch Stretch

1 min Seal Pose

1 min Foam Roll Quads