Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*
*Athlete Choice for “Max” Rep Movement
(No Measure)
Push x Pull Strength (Weight)
E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
(Score is Weight)
Push x Pull Workout (3 Rounds for reps)
EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)