Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
5 Forward Arm Circles
5 Reverse Arm Circles
10 Scap Push Up
5 Dynamic Squat Stretch
:20 Single Unders or Line Hops
10 Bodyweight Renegade Rows (each side)
Athletes Notes
Big Arm Circles
Scap Push Up
Dynamic Squat Stretch
Single Unders
Line Hops
Bodyweight Renegade Row – all one side
()
Scarlet Knights (Time)
For Time
100 Double Unders (or Penguin Hops)
15 Devil Press (2×50/35) or Burpee Backpack Ground to Overhead
100 Double Unders (or Penguin Hops)
15 Devil Press (2×50/35) or Burpee Backpack Ground to Overhead
100 Double Unders (or Penguin Hops)
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Devil Press
Burpee Backpack Ground to Overhead
Workout Flow
As quickly as possible, complete:
100 Double Unders
15 Devil Press
100 Double Unders
15 Devil Press
100 Double Unders
Scaling
For Time
100 Single Unders or Line Hops
15 Devil Press (2×35/20) or Burpee Backpack Ground to Overhead
100 Single Unders
15 Devil Press (2×35/20) or Burpee Backpack Ground to Overhead
100 Single Unders
Core Finisher (Time)
Accumulate 1:30/side of Side Star Plank in as few sets as possible
Athletes Notes
Star Plank