Mayhem Affiliate – At Home – Sat, Sep 20

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – At Home

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Warm Up (No Measure)

2-3 rounds:

10 Arm Circles (each way)

5 Inchworm to Push Up

20 Glute Bridge March

10 Scap Push Ups

Athletes Notes

Big Arm Circles

Inchworm to Pushup

Glute Bridge March

Scap Only Push Up

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Hunters Moon (AMRAP – Rounds and Reps)

20 minute AMRAP

5 Pull Ups -or- 10 Bent Over Rows (2×50/35 or Backpack)

10 Push Ups

20 Box Step Ups

Athletes Notes

Score

This workout is scored on how many rounds + reps you complete in the 20:00 window.

Workout Flow

On a 20:00 clock, accumulate as many rounds/reps as possible of:

5 pull ups

10 push ups

20 box step ups

Demo videos

Strict Pull Up

Double Dumbbell Bent Over Row

Backpack Bent Over Row

Push Up

Box Step Up

Scaling

20 minute AMRAP

8 Bent Over Rows (2×35/20 or Backpack)

10 Knee Push Up

15 Box Step Ups

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