Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups
(No Measure)
Full-Body Strength (4 Rounds for weight)
4 SETS ON A 12:00 CLOCK
3/3 Slow DB Turkish Get-Ups
(Score is Weight)
Full-Body Sprint Workout (3 Rounds for time ↓ shorter is better)
ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders
-1:00 Rest-
ON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders
-1:00 Rest-
ON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders
(Score is Each Set for Time)
Finisher (Checkmark)
AMRAP x 5 MINUTES
20 Slow Deadbugs
20 Russian Twists*
*1 Rep = L + R
(No Measure)