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
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Crisp Mornings (AMRAP – Rounds and Reps)
15 minute AMRAP
10 alt Single Arm Hang Clean and Jerk (50/35 or Backpack)
10 Single Arm Front Squat (50/35 or Backpack) – switch arms as needed
10 V-Ups
Athletes Notes
Demo Videos
Single Dumbbell Hang Power Clean and Jerk
Backpack Hang Squat Clean and Jerk – can power clean
Single Dumbbell Front Squat
Backpack Front Squat
V-ups
Workout Flow
On a 15:00 clock, accumulate as many rounds+reps as possible of:
10 alt Single Arm Hang Clean and Jerk
10 Single Arm Front Squat
10 V-Ups
Scaling
15 minute AMRAP
10 alt Single Arm Hang Clean and Jerk (35/25 or Backpack)
10 Single Arm Front Squat (35/25 or Backpack) – switch arms as needed
10 Tuck Ups