Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold
(No Measure)
Saturday Squat Prep (Weight)
EMOM x 12 MINUTES
MIN 1 – 15-20 Fast Air Squats
MIN 2 – 10-12 Slow DB Front Squats
(Score is Weight)
Saturday Squats (2 Rounds for reps)
4 SETS FOR MAX REPS
2:00 Lunge (R) + Lunge (L) + Squat*
2:00 Cardio Choice
-Rest 1:00-
4 SETS FOR MAX REPS
1:00 DB Thruster
1:00 Cardio Choice
*Lunge + Lunge + Squat can be done with or without a DB.
(Score is Reps)