Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
(No Measure)
Full Body Strength (AMRAP – Reps)
DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row
*Alternate movements for 8 minutes total.
(Score is Reps)
Full Body Sprint Workout (AMRAP – Reps)
5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice
-Rest 1:00 b/t Sets-
*Hold DB Across Chest
(Score is Reps)
Finisher (Checkmark)
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets-
(No Measure)