Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
(No Measure)
Full Body Strength (Weight)
4 SETS ON A 12:00 CLOCK…
6/6 Staggered Stance DB Deadlift
8 DB Bent Over Rows
10 Single or Double DB Strict Press*
*If single, hold across chest with both heads of DB in hands.
(Score is Weight)
Full Body Sprint Workout (2 Rounds for reps)
AMRAP x 5 MINUTES
15 Single DB Russian Swings
10 Up Down Over DB
– Rest 1:00 –
EMOM x 5 MINUTES
:45 Cardio @ Hard Pace
-Rest 1:00-
AMRAP x 5 MINUTES
15 Single DB Russian Swings
10 Up Down Over DB
(Score is Rounds + Reps)
Finisher (Checkmark)
ALTERNATING TABATA (:20 ON / :10 OFF)
MVMT 1 – Bicep Curls
MVMT 2 – Tricep Extension
(No Measure)