Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
AMRAP 5:00
10 Single Leg Calf Raise (per side)
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Deadbugs
Athletes Notes
Single Leg Calf Raises
Shoulder Swimmers
Line Hops
Single Unders
Deadbugs
()
Pumpkin Spice (4 Rounds for reps)
3-3-3-4 min Intervals
12 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
24 Air Squats
48 Double Unders or Penguin Hops
Max Wall Walks or Pike Walk Ups
-rest 1:00 between rounds-
*Score wall walks/pike walk ups for each round.
Athletes Notes
Demo Videos
Dumbbell Snatch
Backpack Ground to Overhead
Air Squats
Double Under
Penguin Hops
Wall Walk
Pike Walk – Feet Elevated
Workout Flow
0:00-3:00
12 alt Dumbbell Snatch
24 Air Squats
48 Double Unders
Max Wall Walks
3:00-4:00
Rest
4:00-7:00
12 alt Dumbbell Snatch
24 Air Squats
48 Double Unders
Max Wall Walks
7:00-8:00
Rest
8:00-11:00
12 alt Dumbbell Snatch
24 Air Squats
48 Double Unders
Max Wall Walks
11:00-12:00
Rest
12:00-16:00
12 alt Dumbbell Snatch
24 Air Squats
48 Double Unders
Max Wall Walks
Scaling
3-3-3-4 min Intervals
12 alt Dumbbell Snatch (35/25) or Backpack Ground to Overhead
24 Air Squats
48 Single Unders or Line Hops
Max Pike Walk Ups
-rest 1:00 between rounds-