Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
(No Measure)
Full Body Strength (Weight)
E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides
(Score is Weight)
Full Body Workout (2 Rounds for reps)
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs*
8 Single DB Push Press**
-Rest 1:00-
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs
8 Single DB Push Press
*Alternate DB in hands every rep
**Hold DB across chest
(Score is Rounds + Reps)
Finisher (Checkmark)
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps
(No Measure)