Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press
(No Measure)
Bodyweight Pump (Checkmark)
EMOM x 4 MINUTES
10 Alt Sit-Throughs into Max Quad Hold in Remaining Time Each Minute
-Rest 1:00-
EMOM x 4 MINUTES
50 Double Unders + Max Curtsy Lunges
(No Measure)
Full-Body Sweat Workout (2 Rounds for reps)
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press
-Rest 2:00-
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press
(Score is Rounds + Reps)
Finisher (Checkmark)
4 SETS (:40 on/:20 off)
Single DB Bicep Curls
(No Measure)