Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)
Bodyweight Pump (AMRAP – Rounds & Reps)
AMRAP x 7 MINUTES
15 Glute Bridges
10 Tuck Jumps
15 Air Squats
(Score is Rounds + Reps)
Full-Body Sweat Workout (AMRAP – Rounds & Reps)
EMOM x 12 MINUTES
MIN 1 – :45 DB Step-ups
MIN 2 – :45 Hand Release Push-ups
MIN 3 – :45 Cardio Choice
-Rest 2:00-
AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations
*Set-Up with Feet on a 2″-6″.
(Score is Rounds + Reps)
Finisher (Checkmark)
EMOM x 6 MINUTES
MIN 1 – 20 Glute Bridge-Ups
MIN 2 – 20 Russian Twists
(No Measure)