Crossfit Lillington – Mayhem Affiliate – At Home
Due to the nature of M30 and the guaranteed 30 minute time domain, you will need to choose to either complete the active recovery or the August Ab Challenge.
You may also choose to completely rest today if your body needs that!
Active Recovery (Distance)
5 Minute Warm Up Walk
3-2-1-2-3 Minute Jog
2 Minute Walk after each Jog
5 Minute Cool Down Walk
Scoring: Meters
Total Time = 31 Minutes
Flow
You will begin by doing a 5 minute warm up walk.
Then you will jog for 3 minutes, walk for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 1 minute, walk for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 3 minutes, walk for 2 minutes.
To conclude the entire workout, you will do a 5 minute cool down walk (much slower pace here)
August Ab Challenge: Day 3 (Checkmark)
4 Sets:
30 Plank Jacks
20 Crab Toe Touch (total)
10 Supermans
-Rest 1:00 between sets
Scoring: Time
Workout Flow
Each of these sets should be “sprint” style. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 4 sets.
30 Bicycle Kicks (L+R=1)
20 Crab Toe Touch (total – each leg counts as a rep)
10 Supermans
Demo Video
Plank Jack
—-scale to: Elevated Plank Jack
Crab Toe Touches
—-scale to: Modified Crab Toe Touch
Supermans
—–scale to: Birddog —5 each side