Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups
(No Measure)
Full Body Strength (AMRAP – Reps)
4 SETS FOR MAX REPS
1:00 – Single DB Russian Swing
1:00 – Slow Deadbugs
1:00 – Up-Downs
(Score is Reps)
Full Body Workout (AMRAP – Rounds & Reps)
AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch
15 Tuck-ups
15 Up-Down Devil Press*
*1 Rep = Up-Down + DBL DB G2OH
(Score is Rounds + Reps)
Finisher (Checkmark)
5 SETS (:20 ON/:10 OFF)
MVMT 1 – DB Shrugs
MVMT 2 – DB Calf Raises
(No Measure)