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…
AMRAP x 4 MINUTES
8 Bent Over Rows
8 Sit-ups
8 DB Floor Press
(No Measure)
Bodyweight Pump (AMRAP – Reps)
3 SETS (:45 ON / :15 OFF)
Bird Dogs
-1:00 Rest-
3 SETS (:45 ON / :15 OFF)
Supermans
(Score is Reps)
Sunday Sweat (AMRAP – Reps)
ON A 3:00 RUNNING CLOCK
Max Single DB Burpees
-1:00 Rest-
AMRAP x 15 MINUTES
1:00 Cardio Choice
15 V-ups
15 Box or Chair Dips
30 DB Toe Taps
-1:00 Rest-
ON A 3:00 RUNNING CLOCK
Max Single DB Burpees
(Score is Reps)