Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
5 Samson Lunge Stretches (each side)
5 Single Leg Glute Bridges (each leg)
10 Deadbug Floor Angels
5 Birddogs
5 Bodyweight Renegade Row (each side)
Athletes Notes
Samson Lunge
Single Leg Banded Glute Bridge – band not required
Dead Bug Floor Angel
Birddog
Bodyweight Renegade Row
()
Mr. Tortilla (5 Rounds for time)
5 sets
10 2 Point Row – left arm
10 alt Single Arm (left) Suitcase Reverse Lunge or Bodyweight Reverse Lunge
10 2 Point Row – right arm
10 alt Single Arm (right) Suitcase Reverse Lunge or Bodyweight Reverse Lunge
-rest 2:00 between sets-
*Dumbbell (50/35) or Backpack
Athletes Notes
Demo Videos
2 Point Dumbbell Bent Over Row
2 Point Backpack Bent Over Row
Single Dumbbell Step Back Lunges
Bodyweight Step Back Lunge
Workout Flow
10 2 Point Row – left arm
10 alt Single Arm Suitcase Reverse Lunge – left arm
10 2 Point Row – right arm
10 alt Single Arm Suitcase Reverse Lunge – right arm
-rest 2:00-
10 2 Point Row – left arm
10 alt Single Arm Suitcase Reverse Lunge – left arm
10 2 Point Row – right arm
10 alt Single Arm Suitcase Reverse Lunge – right arm
-rest 2:00-
10 2 Point Row – left arm
10 alt Single Arm Suitcase Reverse Lunge – left arm
10 2 Point Row – right arm
10 alt Single Arm Suitcase Reverse Lunge – right arm
-rest 2:00-
10 2 Point Row – left arm
10 alt Single Arm Suitcase Reverse Lunge – left arm
10 2 Point Row – right arm
10 alt Single Arm Suitcase Reverse Lunge – right arm
-rest 2:00-
10 2 Point Row – left arm
10 alt Single Arm Suitcase Reverse Lunge – left arm
10 2 Point Row – right arm
10 alt Single Arm Suitcase Reverse Lunge – right arm
Scaling
Lower dumbbell weight to (35/25)