Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups
2 Alt Spiderman
(No Measure)
Bodyweight Pump (AMRAP – Rounds & Reps)
AMRAP x 5 MINUTES
20 Pike Shoulder Taps
15 Russian Twists
10 Tuck-Ups
(Score is Rounds + Reps)
Sunday Sweat (Weight)
EVERY 2:00 x 5 SETS
30 Double Unders
12 Alt DB Hang Snatches
8 Single DB Push Press*
-Rest 1:00-
EVERY 2:00 x 5 SETS
30 Double Unders
12 Alt DB Hang Power Cleans
8 Single DB Push Press*
*Single DB Push Press hold DB across chest with both hands
(Score is Weight)