Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 Jumping Jacks
:30 Bodyweight Good Mornings
:30 Glute Bridges
:30 Deadbugs
:30 Alt Reverse Lunge
:30 World’s Greatest Stretch
:30 Hip Circles
Athletes Notes
Jumping Jacks
Bodyweight Good Morning
Glute Bridges
Deadbug
Reverse Lunge
World’s Greatest Stretch
Hip Circles
()
Last Light (4 Rounds for time)
4 sets
20 Bent Over Row (2×50/35 or Backpack)
20 alt Single Arm Overhead Walking Lunge (50/35 or Backpack)
20 Single Arm Russian Swing (50/35) or Backpack)
20 alt Plank Walk Ups
-rest 3:00 between sets-
*switch arms on the single arm movements each set
Athletes Notes
Score
This workout is scored on time to complete each set of work.
Workout Flow
20 Bent Over Row
20 Single Arm Overhead Walking Lunge (left arm)
20 Single Arm Russian Swing (left arm)
20 total alt Plank Walk Ups
-rest 3:00-
20 Bent Over Row
20 Single Arm Overhead Walking Lunge (right arm)
20 Single Arm Russian Swing (right arm)
20 total alt Plank Walk Ups
-rest 3:00-
20 Bent Over Row
20 Single Arm Overhead Walking Lunge (left arm)
20 Single Arm Russian Swing (left arm)
20 total alt Plank Walk Ups
-rest 3:00-
20 Bent Over Row
20 Single Arm Overhead Walking Lunge (right arm)
20 Single Arm Russian Swing (right arm)
20 total alt Plank Walk Ups
Demo videos
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Dumbbell Single Arm Overhead Walking Lunge
Backpack Single Arm Overhead Walking Lunge
Dumbbell Single Arm Russian Swing
Backpack Russian Swings
Plank Walk Ups
Scaling
4 sets
20 Bent Over Row (2×35/20 or Backpack)
20 alt Single Arm Overhead Walking Lunge (35/20 or Backpack)
20 Single Arm Russian Swing (35/20 or Backpack)
20 alt Plank Walk Ups
-rest 3:00 between sets-
*switch arms on the single arm movements each set