Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners
*Both movements = 1 Set
(No Measure)
Saturday Squats (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – DB Goblet Split Squats (R)
1:00 – DB Goblet Good Mornings
1:00 – DB Goblet Split Squats (L)
1:00 – Glute Bridge Hold
(Score is Reps)
Full-Body Workout (3 Rounds for reps)
ON A 2:30 RUNNING CLOCK…
Max DB Thrusters
-1:30 Rest-
3 SETS FOR MAX REPS
1:00 – Max DB Goblet Curtsey Squats
1:00 – Max Jumping Air Squats
1:00 – Max Wall Sit
-1:30 Rest-
ON A 2:30 RUNNING CLOCK…
Max DB Thrusters
(Score is Reps)