Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (Checkmark)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
10 Alt DB Snatches
(No Measure)
Bodyweight Pump (AMRAP – Rounds & Reps)
AMRAP x 5 MINUTES
4 Strict Burpees*
8 Squat Rotations
*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump
(Score is Rounds + Reps)
Sunday Sweat (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – Max DB Swings
MIN 2 – Max Double Unders
MIN 3 – Max Plank Rotations
MIN 4 – Max Bicycle Crunches
MIN 5 – Max Cardio Choice
MIN 6 – Rest
(Score is Reps)