Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups
(No Measure)
Full Body Strength (Checkmark)
4 SETS ON A 12:00 CLOCK…
10 DB Manmakers
20 Tuck-Ups
-Rest as Needed b/t Sets-
(No Measure)
Full Body Sprint Workout (4 Rounds for reps)
“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – Cardio Choice
TABATA 2 – Single Arm DB Hang Power Clean*
TABATA 3 – Single Arm DB Push Jerk*
TABATA 4 – Weighted Sit-Ups
-Rest 1:00 b/t Tabatas-
*Alternate arms each working interval
(Score is Reps)
Finisher (Checkmark)
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
(No Measure)