Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
7 Perfect Push-Ups into Max Single Unders
(No Measure)
Bodyweight Pump (AMRAP – Rounds & Reps)
AMRAP x 5 MINUTES
12 Crossbody Mountain Climbers w/ Pause*
8 Step-Back Burpee + Extra Push-Up**
*Pause with Knee to Elbow
**1 Rep = Step-Back to Plank + 2 Push-Ups + Stand & Jump
(Score is Rounds + Reps)
Sunday Sweat (Checkmark)
EMOM x 24 MINUTES
MIN 1 – Max Alt. Sit-Throughs
MIN 2 – Elbow Plank
MIN 3 – Max Burpees + Side Shuffle*
MIN 4 – Max Double Unders
MIN 5 – Max Effort Cardio Choice
MIN 6 – Rest
*Perform Burpee then Side Shuffle 3 Steps Out and 3 Steps Back
(No Measure)