Crossfit Lillington – Mayhem Affiliate – At Home
Bonus Partner Workout (AMRAP – Rounds and Reps)
NOTE: This is completely optional, and only recommended if you are feeling good and just want to move your body today! If you are feeling sore from this week, then please STRETCH & REST
AMRAP 15 Minutes
Partner 1: 150m Run OR 100 Single Unders
Partner 2: Completes 1 round of:
10 Cossack Squats
10 Glute Bridges
10 Leg Lifts
**Switch back and forth getting as many rounds as possible
Partner Note
You cannot switch until your partner 1 is back from the run (or done with their single unders) and partner 2 is done with their 1 round of work.
If one of the partners finishes before the other partner is done, they will rest
Demo Videos
Single Unders
Cossack Squat
Glute Bridges
Leg Lifts
Individual Option
AMRAP 15 Minutes
150m Run or 100 Single Unders
10 Cossack Squats
10 Glute Bridges
10 Leg Lifts
Scaling
Run
— 1:00 Butt Kicks
—-or 12 Shuttle Run (1 rep = 25ft)
—-or High Knees to Lateral Shuffle
Leg Lifts
—– Knee Bent Leg Lifts
—– Moms Option: Modified Flutter Kick
Active Recovery (Checkmark)
2 Rounds – moving slow and steady
20 Cat Cows
20 Donkey Kicks (10 each side)
20 Bird Dog (10 each side)
20 Deadbug Floor Angels
…into…
2 Rounds
1:00 Couch Stretch (each side)
1:00 Pigeon Stretch (each side)
1:00 Pancake Stretch
1:00 Child’s Pose
Scoring: Checkbox
Demo Videos
Cat Cow
Donkey Kick
Birddog
Dead Bug Floor Angel
Couch Stretch
Pigeon Stretch
Pancake Stretch
Child’s Pose