Crossfit Lillington – Mayhem Affiliate – At Home
Choose either the Bonus Workout OR the Flow (No Measure)
Due to the nature of M30 being 30 minutes guaranteed, you will choose between the bonus workout or the flow. It is not recommended to due both unless you have plenty of time.
Bonus Workout (AMRAP – Rounds and Reps)
Partner Workout:
AMRAP 12 Minutes:
100 Mountain Climbers (L+R=1)
50 Synchro Air Squats
100 L Crunches
50 Synchro Up Downs
Individual Workout:
AMRAP 12 Minutes:
100 Mountain Climbers (L+R=1)
50 Synchro Air Squats
100 L Crunches
50 Synchro Up Downs
Demo Videos
Mountain Climber
—-scale to: Elevated Mountain Climbers
Air Squats
—-scale to: Squat to Chair
L Crunches
—-scale to: Modified L-Crunch
Up Downs
—-scale to: Elevated Up Down with Jump
Active Recovery Flow (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
Demo Videos
Cat Cow
Donkey Kick
Birddog
Dead Bug Floor Angel
Couch Stretch
Pigeon Stretch
Pancake Stretch
Child’s Pose