Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*
*Hold DB Across Chest
(No Measure)
Bodyweight Pump (AMRAP – Reps)
EMOM x 6 MINUTES
16 DB Taps + Max Mountain Climbers
(Score is Reps)
Full Body Sweat Workout (7 Rounds for time ↓ shorter is better)
EVERY 3:00 x 7 SETS
1:00 Cardio Choice
15 Single DB G2OH
30 DB Toe Taps
(Score is Each Set for Time)
Finisher (Checkmark)
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
(No Measure)