Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 to move through as many rounds as possible of:
5 Single Leg RDLs (each side)
10 Scap Only Push Ups
5 Knee Push Ups
:15 Glute Bridge March
Athletes Notes
Bodyweight Single Leg RDL
Scap Only Push Up
Knee Push Up
Glute Bridge March
()
Bingpot! (Checkmark)
4 sets
10/leg Staggered Stance RDL (2×50/35 or Backpack)
-rest :30-
15 Glute Bridge Floor Press (2×50/35 or Backpack)
-rest :30-
:20 RKC Plank
-rest 2:00 b/t sets-
Athletes Notes
Demo Videos
Split Stance Dumbbell RDL
Glute Bridge Dumbbell Floor Press
Backpack Glute Bridge Floor Press – no tempo
RKC Plank
Workout Flow
10 Split Stance RDL – left leg forward
10 Split Stance RDL – right leg forward
-rest :30-
15 Glute Bridge Floor Press
-rest :30-
:20 RKC Plank
-rest 2:00-
10 Split Stance RDL – left leg forward
10 Split Stance RDL – right leg forward
-rest :30-
15 Glute Bridge Floor Press
-rest :30-
:20 RKC Plank
-rest 2:00-
10 Split Stance RDL – left leg forward
10 Split Stance RDL – right leg forward
-rest :30-
15 Glute Bridge Floor Press
-rest :30-
:20 RKC Plank
-rest 2:00-
10 Split Stance RDL – left leg forward
10 Split Stance RDL – right leg forward
-rest :30-
15 Glute Bridge Floor Press
-rest :30-
:20 RKC Plank
Scaling
4 sets
10/leg Staggered Stance RDL (2×35/25 or Backpack)
-rest :30-
15 Glute Bridge Floor Press (2×35/25 or Backpack)
-rest :30-
:20 Plank
-rest 2:00 b/t sets-