Crossfit Lillington – Mayhem Affiliate – At Home
MAYHEM 30 HARD WORKOUT (Checkmark)
SET A 30 MINUTE CLOCK:
:30 Neck Rolls (Right)
:30 Neck Rolls (Left)
:30 Shoulder Rolls (Forward)
:30 Shoulder Rolls (Backward)
:30 Big Arm Circles (Forward)
:30 Big Arm Circles (Backward)
:30 Hip Circles (Right)
:30 Hip Circles (Left)
:30 Knee Circles (Right)
:30 Knee Circles (Left)
:30 Ankle Circles (Right Foot)
:30 Ankle Circles (Left Foot)
…into..
4 Rounds:
1:00 Calf Raises
1:00 Pancake Stretch
1:00 Alternating RDLs
1:00 Alternating Lunge Elbow to The Floor
1:00 Birddogs (switch halfway)
….into…..
:30 Couch Stretch (Left)
:30 Couch Stretch (Right)
:30 Pigeon Stretch (Left)
:30 Pigeon Stretch (Right)
2:00 Bottom of the Squat Hold
**If the weather is pretty – do this outside 🙂
Demo Videos:
Neck Rolls
Shoulder Rolls
Arm Circles
Hip Circles
Knee Circles
Ankle Circles
Calf Raises
Pancake Stretch
Bodyweight Single Leg RDL
Lunge Elbow to Floor Stretch with rotation
Bird Dog
Couch Stretch
Pigeon Stretch
Bottom of the Squat Hold
MAYHEM 30 HARD WORKOUT (AMRAP – Rounds and Reps)
AMRAP 30 MINUTES
3:00 Walk
20 Up Downs
10 Inchworms with Push Ups
*Treat this at an easy pace. It’s Sunday so it’s okay to give your body a rest and lightly move through this.
Demo Videos
Up Downs
Inchworm to Pushup
OR Inchworm with Modified Push Up