Crossfit Lillington – Mayhem Affiliate – At Home
TODAY’S CHOICES… (No Measure)
You can choose to complete the Core Burner, the Box Step Up Flow, or both if you have the time.
Bonus Core Burner (4 Rounds for time)
4 Sets:
40 Heel Taps (L+R=1)
20 V-Ups
40 Flutter Kicks (L+R=1)
-Rest 1:00 between sets-
Athletes Notes
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
1 set is
40 Heel Taps (L+R=1)
20 V-Ups
40 Flutter Kicks (L+R=1)
Demo Video
Heel Taps
V-Up
Flutter Kicks
Modification
Heel Taps –> same as demo video
V-Up –> Tuck Ups OR Hand Tuck Ups
Flutter Kicks —> Modified Boat Hold with Leg Extension
Bonus Box Step Up + Flow (Checkmark)
25 Box Step Ups (20″)
1:00 Pancake Stretch
25 Box Step Ups (20″)
1:00 Pigeon Stretch (left)
25 Box Step Ups (20″)
1:00 Pigeon Stretch (right)
25 Box Step Ups (20″)
1:00 Downward to Upward Dog Transitions
…into..
3 Rounds
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Lunge Elbow to Floor Stretch (left)
:30 Lunge Elbow to Floor Stretch (right)
1:00 Bottom of the Squat Hold
Athletes Notes
Pancake Stretch
Pigeon Stretch
Downward Dog to Upward Dog Transitions
Couch Stretch
Lunge Elbow to Floor Stretch with rotation
Bottom of the Squat Hold