Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 to move through as many rounds as possible of:
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Box Step Ups (each side)
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift
5 Broad Jumps
Athletes Notes
Scap Only Push Up
Push Up to Downward Dog
Box Step Up
Single Leg Dumbbell RDL
Single Arm Dumbbell Suitcase Deadlift
Broad Jump
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The Nine-Nine (AMRAP – Rounds and Reps)
20 minute AMRAP
10 Push Press (2×50/35 or Backpack)
10 Russian Swing (50/35 or Backpack)
10 Box Jump (20/24)
Athletes Notes
Demo Videos
Double Dumbbell Push Press
Backpack Push Press
Single Dumbbell Russian Swing
Backpack Russian Swings
Box Jump
Workout Flow
On a 20:00 clock, complete as many rounds and reps as possible of:
10 Push Press
10 Russian Swings
10 Box Jumps
Scaling
Lower dumbbell weight to (35/25) and/or lower box height.