Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
3 SETS
:30 Lunge w/ Twist
:30 Kang Squats
(No Measure)
Saturday Squat Prep (5 Rounds for weight)
E2MOM x 10 MINUTES
8 Super Slow DB Front Squats
6 DB Thrusters
(Score is Load)
Saturday Squats (Checkmark)
EMOM x 6 MINUTES
MIN 1 – :45 MAX Burpee Squat Jumps*
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 MAX Jumping Lunges
MIN 2 – 12-15 Single DB Thruster
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 MAX Burpee Squat Jumps
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat
*Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out
(No Measure)