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
()
Goblet Lateral Lunge (Checkmark)
3 sets
10 Goblet Lateral Lunge (per side)
-rest 1:00 between sides and sets-
*Dumbbell (50/35) or Backpack
Athletes Notes
Lateral Lunge – with dumbbell or backpack in goblet hold
Flannel & Falling Leaves (Time)
2 Rounds for Time
15 Strict Chest to Bar Pull Ups or 30 Bent Over Row (2×50/35 or Backpack)
150 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Strict Chest to Bar
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Double Under
Penguin Hops
Workout Flow
As quickly as possible, complete:
15 Strict Chest to Bar Pull Ups
150 Double Unders
15 Strict Chest to Bar Pull Ups
150 Double Unders
Scaling
2 Rounds for Time
15 Strict Pull Ups (band assisted if needed) or 30 Bent Over Row (2×35/25 or Backpack)
75 Double Unders or Penguin Hops (or 150 Single Unders )