Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
April Ab Challenge – Day 13 (3 Rounds for reps)
3 Sets:
1:00 Max Crab Toe Touches
1:00 Max Plank Shoulder Taps
1:00 Max Reverse Crunches
1:00 Rest
Scoring
Crab Toe Touches are counted as L+R=1
Plank Shoulder Taps are counted as L+R=1
Set 1 Score: Crab toe touches + Plank Shoulder Taps + Reverse Crunches from set 1
Set 2 Score: Crab toe touches + Plank Shoulder Taps + Reverse Crunches from set 2
Set 3 Score: Crab toe touches + Plank Shoulder Taps + Reverse Crunches from set 3
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 Crab Toe Touches
1:00 – 2:00 Max Plank Shoulder Taps
2:00 – 3:00 Max Reverse Crunches
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
Demo Videos
Crab Toe Touches
Plank Shoulder Taps
Reverse Crunch
M30 Scaled and Mayhem Moms Options
Modified Crab Toe Touch or Seated Toe Taps
Bear Crawl Alternating Shoulder Taps
Complete Modified Flutter Kick in place of reverse crunches