Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
April Ab Challenge – Day 21 (2 Rounds for reps)
2 Sets:
1 Minute AMRAP Plank Rocks
…Immediately into….
1 Minute AMRAP Tuck Ups
-Rest 2:00 between sets-
Scoring
Score is Reps accumulated in each set (plank rock reps + tuck up reps)
Workout Flow
0:00 – 1:00 Complete as many reps as possible of Plank Rocks
1:00 – 2:00 Complete as many reps as possible of Tuck Ups
2:00 – 4:00 Rest
4:00 – 5:00 Complete as many reps as possible of Plank Rocks
5:00 – 6:00 Complete as many reps as possible of Tuck Ups
Demo Videos
Plank Rocks – every time you rock forward is 1 rep.
Tuck Ups
—-if needed scale this to: Modified Tuck Ups
M30 Scaled and Mayhem Mom Options
Complete Plank Rocks on your knees OR just hold Knee Plank for as many seconds as possible
Modified Tuck Ups or Perform as Modified Flutter Kick instead