Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
15 Jumping Jacks
10 alt Reverse Lunge to High Knee (each side)
20ft Single Arm Farmers Carry (each side)
Athletes Notes
Jumping Jacks
Reverse Lunge to High Knee -alternating
Single Dumbbell Farmers Carry
()
Fighting Illini (AMRAP – Rounds and Reps)
20 minute AMRAP
50ft Bodyweight Walking Lunge
50ft Farmer Carry (2×50/35) or 50ft alt Backpack Carry (switch arms every 25ft)
*add 50ft to the carry each round
*For scoring purposes, every 25ft of lunge or carry = 1 rep.
Athletes Notes
Demo Videos
Bodyweight Walking Lunge
Double Dumbbell Farmer’s Carry
Backpack Farmer Carry
Workout Flow
On a 20:00 clock, complete as many rounds/reps as possible of:
50ft Bodyweight Walking Lunge
50ft Farmer Carry
50ft Bodyweight Walking Lunge
100ft Farmer Carry
50ft Bodyweight Walking Lunge
150ft Farmer Carry
…etc. adding 50ft to the Farmer Carry each round.
Scaling
Lower weight to 2×35/20 or as needed.