Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
Metcon (3 Rounds for reps)
3 Sets:
1:00 Deadbugs (total)
1:00 Tuck Ups
1:00 Birddogs (total)
1:00 Burpees
1:00 Rest
Workout Flow
This is a Fight Gone Bad Style….meaning you will perform max repetitions of that movement in that minute listed. You will not rest until the 5th minute of each set.
If you take a break during the movements, try to make it QUICK.
Demo Videos
[Deadbug](https://www.youtube.com/watch?v=5-KpDfJGMHM&list=PLNmWOCEX1SUZSZfm5rzvABOGGUzGDF1J6&index=15&t=0s)
[Tuck Up](https://www.youtube.com/watch?v=1SkKhMfN9EM)
[Bird Dog](https://youtu.be/D1M_uEYGC8U)
[Burpee](https://www.youtube.com/watch?v=yne2-n93jEE&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=11)
Modifications
Deadbug —> Same as above
Tuck Ups —> [Hand Tuck Ups](https://youtu.be/1SkKhMfN9EM?t=26)
Birddogs —> Same as above
Burpees —> [Modified Burpees](https://youtu.be/PKQ0sFLcbSQ) – bench elevated with knee drive