Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers
(No Measure)
Full Body Strength (5 Rounds for weight)
5 SETS ON A 15:00 CLOCK…
10 Slow DB Hammer Curls
10 Slow DB Strict Press
1:00 Hollow Rocks
(Score is Load)
Full-Body Sprint Workout (3 Rounds for reps)
AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
-Rest 1:00-
AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
-Rest 1:00-
AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
*Restart each AMRAP from the beginning.
(Score is Rounds + Reps)
Finisher (Checkmark)
AMRAP x 5 MINUTES
15 Single DB Front Raises
15 Single DB Bent Over Row
(No Measure)