Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
(No Measure)
Full Body Strength (Weight)
E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Good Mornings
(Score is Weight)
Full Body Sprint Workout (AMRAP – Reps)
EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift
MIN 2 – Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings
MIN 2 – Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead
MIN 2 – Cardio (SPRINT)
(Score is Total Reps)
Finisher (Checkmark)
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)
(No Measure)