Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
AMRAP x 5 MINUTES
1:00 Cardio Choice
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist
(No Measure)
Full Body Strength (Weight)
E2MOM x 10 MINUTES
12 Double DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerks
(Score is Weight)
Full Body Sprint Workout (3 Rounds for reps)
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle*
5 Hang Power Clean + Jerk
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 “No Row” DB Manmakers
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 DB Swings
(Score is Rounds + Reps)
Finisher (Checkmark)
3 SETS
20 DB Russian Twists
20 DB Plank Taps
-Rest as needed b/t sets-
(No Measure)