Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
:30 Wrist Stretch
:20 Bear Crawl Forward/Backward
Athletes Notes
Scap Pull Ups
Plank Shoulder Taps
Hollow Hold
Heel Taps
Wrist Stretches
Bear Crawl
()
Shot Caller (Time)
For Time
5-4-3-2-1-2-3-4-5
Wall Walk or Modified Pike Walk Up
*50ft Farmer Carry after each set ((2×50/35) or 2x Backpack)
Athletes Notes
Score
This workout is scored on how quickly you complete the work.
Workout Flow
As quickly as possible, complete:
5 Wall Walk
50ft Farmer Carry
4 Wall Walk
50ft Farmer Carry
3 Wall Walk
50ft Farmer Carry
2 Wall Walk
50ft Farmer Carry
1 Wall Walk
50ft Farmer Carry
2 Wall Walk
50ft Farmer Carry
3 Wall Walk
50ft Farmer Carry
4 Wall Walk
50ft Farmer Carry
5 Wall Walk
50ft Farmer Carry
Demo videos
Wall Walk
Pike Walk – Feet Elevated
Double Dumbbell Farmers Carry
Dual Backpack Farmers Carry Walk
Scaling
For Time
4-3-2-2-1-2-2-3-4
Wall Walk or Modified Pike Walk Up
*50ft Farmer Carry after each set ((2×35/20) or 2x Backpack)