Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
April Ab Challenge – Day 12 (Checkmark)
3 Sets:
(40 seconds on / 20 seconds off)
-Plank
-Hollow Hold
-Handstand Hold OR Pike Hold OR Low Bear Crawl Hold
1 minute of rest between sets
Workout Flow
0:00 – 0:40 Plank
0:40 – 1:00 Rest
1:00 – 1:40 Hollow Hold
1:40 – 2:00 Rest
2:00 – 2:40 Handstand Hold (or pike hold or bear crawl hold)
2:40 – 3:00 rest
3:00 – 4:00 Complete rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
Demo Videos
Plank
Hollow Hold ( Hollow Hold Scaling Options )
Handstand Hold – 3 variations ; Pike Hold ; Low Bear Crawl Hold (not-weighted)
M30 Scaled and Mayhem Mom Option
Knee Plank
Boat Hold
Low Bear Crawl Hold (not-weighted)