Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
10 Step Back Lunges
:20 Bear Crawl Forward/Backward
Athletes Notes
Scap Pull Ups
Plank Shoulder Taps
Hollow Hold
Heel Taps
Step Back Lunge
Bear Crawl
()
Pumpkin Patch (5 Rounds for reps)
5:00 Max Distance Run or Machine Meters (or Max Single Unders)
4:00 Max Box Step Over (24/20) or Max Lunges
3:00 Max Burpee
4:00 Max Box Step Over (24/20) or Max Lunges
5:00 Max Distance Run or Machine Meters (or Max Single Unders)
*Score reps for each interval. 1m = 1 rep.
Athletes Notes
Demo Videos
Box Step Over
Forward Lunge Steps
Burpee
Single Unders
Workout Flow
0:00-5:00
Max Distance Run
5:00-9:00
Max Box Step Overs
9:00-12:00
Max Burpees
12:00-16:00
Max Box Step Overs
16:00-21:00
Max Distance Run
*No rest between movements
Scaling
No scaling needed!