Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
April Ab Challenge – Day 7 (3 Rounds for reps)
3 Sets:
1:00 Max Alternating Leg V-ups
1:00 Max Alternating Plank Walks (aka “Plank Up Down”)
1:00 Max Leg Lifts
1:00: Rest
Scoring
Alternating Leg V-Ups and Plank Walks are always scored as each leg counts as a rep because of the word “alternating”
Workout Flow
This is a ‘max rep’ workout each minute….meaning you will be aiming to get as many repetitions of that movement as possible in the minute allotted. You will aim not to rest until the 4th minute of each set.
If you take a break during the movements, try to make it QUICK.
0:00 – 1:00 Max Alternating Leg V-ups
1:00 – 2:00 Max Alternating Plank Walks
2:00 – 3:00 Max Leg Lifts
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
Demo Videos
Alternating V-Ups
Alternating Plank Walk – this video shows it being done all on the same arm. Switch arms every rep.
Leg Lifts
M30 Scaled and Mayhem Moms Options
Modified Alternating Leg V Ups or Seated Toe Taps
Alternating Plank Walk – complete these on an elevated surface OR on your knees if needed!
Complete Modified Flutter Kick in place of the leg lifts