Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles
Inchworm to Pushup
Jumping Air Squat
Broad Jump
Push Up
()
The Stalk (Time)
3 Rounds for Time
20 alt Weighted Burpee Box Step Over or Burpee to Target
30 alt Single Leg V Ups
100 Double Unders or Penguin Hops
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete all 3 rounds.
Workout Flow
As quickly as possible, complete:
20 total alt Weighted Burpee Box Step Overs
30 total alt Single Leg V Up
100 Double Unders
20 total alt Weighted Burpee Box Step Overs
30 total alt Single Leg V Up
100 Double Unders
20 total alt Weighted Burpee Box Step Overs
30 total alt Single Leg V Up
100 Double Unders
Demo videos
Single Dumbbell Burpee Box Step Over
Burpee to Target
Alternating Leg V Ups
Double Under
Penguin Hops
Scaling
3 Rounds for Time
20 alt Burpee Box Step Over or Burpee to Target
30 Tuck Ups
80 Double Unders or Penguin Hops or 160 Single Unders