Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
:45 Jog
5 Dynamic Squat Stretches into 2 Deep Squat with Thoracic Rotation
10 Prone IYTs (10 reps at each position)
5 Bodyweight Renegade Row (each side)
Athletes Notes
Dynamic Squat Stretch
Deep Squat + Thoracic Rotation
Prone IYTs
Bodyweight Renegade Row
()
The Bullpen (AMRAP – Rounds and Reps)
In a 20:00 window
Buy-in: 1 mile (1600m) Run (OR 10 Rounds of 20 High Knees + 20 Skater Side Jumps)
AMRAP Mini Strict Cindy in the time remaining:
3 Strict Pull Ups or Bent Over Rows (2×50/35 or Backpack)
6 Push Ups
9 Air Squats
*Score is the AMRAP portion following the run buy-in.
Athletes Notes
Demo Videos
High Knees
Skater Side Jumps
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Push Ups
Air Squats
Workout Flow
On a 20:00 clock:
Complete 1 mile (1600m) Run
In the time remaining, complete as many rounds+reps as possible of:
3 Strict Pull Ups
6 Push Ups
9 Air Squats
Scaling
In a 20:00 window
Buy-in: 1200m Run (OR 8 Rounds of 20 High Knees + 20 Skater Side Jumps)
AMRAP Mini Strict Cindy in the time remaining:
3 Banded Strict Pull Ups or Bent Over Rows (2×35/25 or Backpack)
6 Push Ups
9 Air Squats